Name: Playbook - Sadielee Thomas - W4/D5 Week 4 Day 23 Booty & Abs
Uploaded: 2024-04-19T20:25:01.444Z
Duration: 25 min
Description: W4/D5 Week 4 Day 23 Booty & Abs

Freya MacCormack

Jorgan

McKenna Molt

Thank you! Sorry we’ve been Mia. Been moving and unpacking and remodeling like crazy town for 2 weeks, on top of work and being a wife/momma! Back in our groove though!

Anna

Melanie

Maricarmen Garcia Peña

Today is bullshit. But workout felt good at least ☹️

Marie

This workout is designed to help you strengthen and tone your booty and abdominal muscles, while also burning fat throughout your entire body. It is a circuit workout, meaning you will move through a series of exercises with little to no rest in between. This will help to keep your heart rate up and maximize calorie burn. 

Throughout the workout, you will engage in exercises that target your glutes, hips, and abs, as well as incorporating cardio exercises such as jumping jacks or high knees to increase your heart rate and help you build endurance. By combining strength and cardio exercises, you will be able to achieve a full body workout that will help you to tone and strengthen your muscles while burning fat.

30 seconds work
30 seconds rest
3 rounds
1 minute rest between rounds

1. Stand with your feet wider than shoulder-width apart and your toes turned out slightly. Hold a pair of dumbbells in front of your thighs with your palms facing your body.

2. Lower your body into a sumo squat by bending your knees and pushing your hips back. Keep your chest up and your weight in your heels.

3. As you come up from the squat, straighten your legs and hinge forward from your hips, keeping your back flat and your core engaged.

4. Lower the weights down toward the ground, allowing a slight bend in your knees, until you feel a stretch in your hamstrings.

5. Pause briefly at the bottom of the movement, then reverse the motion by squeezing your glutes and hamstrings and straightening your body back up to the starting position.

6. Repeat for the desired number of reps.

7. To make the exercise more challenging, you can increase the weight or perform the movement on a single leg.

8. Always listen to your body and stop if you feel any pain or discomfort.

Dumbbell Sumo Squat to Straight Leg Deadlift

1. Lie on your back with your knees bent and your feet flat on the ground. Place a weight or resistance band just above your knees.

2. Place your arms by your sides with your palms facing down.

3. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

4. Pause briefly at the top of the movement, then lower your hips back down to the ground.

5. Repeat for the desired number of reps.

6. To make the exercise more challenging, you can increase the weight or resistance of the band, or perform the movement on one leg at a time.

7. Always listen to your body and stop if you feel any pain or discomfort.

Weighted/Banded Glute Bridge

Here are the steps to perform a standing, banded lateral abduction exercise:

1. Begin by attaching a resistance band around both ankles. Stand with your feet hip-width apart, and your arms at your sides.
2. Engage your core and glutes, and take a small step to the left with your left foot. Keep your right foot stationary.
3. Slowly lift your right leg to the side, away from your body, keeping your foot flexed and your knee straight. Keep your upper body still and stable throughout the movement.
4. Pause briefly at the top of the movement, and then slowly lower your right leg back down to the starting position.
5. Repeat the movement for the desired number of repetitions, and then switch sides by stepping to the right with your right foot and lifting your left leg to the side.

Tips:
- Keep your core and glutes engaged throughout the exercise to maintain stability and balance.
- Focus on moving your leg out to the side, rather than forward or backward.
- Keep tension on the resistance band throughout the movement by keeping your feet hip-width apart.
- Start with a light resistance band and gradually increase the tension as you become stronger.
- Avoid leaning your upper body to one side or tilting your hips during the exercise.

Standing Banded Leg Abduction

1. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. 

2. Lift your knees off the ground, coming into a hover position with your shins parallel to the ground. 

3. Keep your core engaged and your back flat, avoiding any arching or rounding. 

4. Slowly extend your right leg straight out behind you, keeping it parallel to the ground. 

5. Hold the position for a second or two before bringing your right knee back in to the hover position. 

6. Repeat the movement with your left leg, extending it straight out behind you and holding for a second or two before bringing it back in. 

7. Continue alternating legs for the desired number of reps, keeping your movements slow and controlled. 

8. To increase the intensity of the exercise, you can add ankle weights or increase the duration of the hold for each leg. 

9. Always listen to your body and stop if you feel any pain or discomfort.

Static Bear Hover with Alternating Kick Back

1. Start by placing a resistance band around your ankles and getting down on all fours with your hands shoulder-width apart and your knees hip-width apart.

2. Engage your core and lift your left leg off the ground, keeping your knee bent at a 90-degree angle.

3. Keeping your foot flexed, kick your left foot back and up towards the ceiling, squeezing your glutes at the top of the movement.

4. Lower your left leg back down to the ground, but don't let it touch the ground.

5. Repeat for the desired number of reps on your left leg.

6. Switch sides and repeat on your right leg.

7. To make the exercise more challenging, you can increase the resistance of the band or add ankle weights.

8. Always listen to your body and stop if you feel any pain or discomfort.

Banded Glute Kickback

1. Lie on your side with your leg straight up in the air.
2. Engage your core muscles
3. Lower your legs to the right side, tapping your right toes on the ground.
4. Lift your legs back up to the starting position, then lower them to the left side, tapping your left toes on the ground.
5. Repeat the movement, alternating sides with each repetition.

Lying Side to Side Leg Taps

1. Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.

2. Place a resistance band around your ankles and hold onto the ends of the band with your hands.

3. Engage your core and push through your hands to lift your body off the ground, keeping your arms straight.

4. Hold the plank position for a few seconds, making sure to keep your body in a straight line from your head to your heels.

5. Lift your right leg off the ground and bring it up towards your chest, keeping your knee bent.

6. Lower your right leg back down to the ground, but don't let it touch the ground.

7. Lift your left leg off the ground and bring it up towards your chest, keeping your knee bent.

8. Continue alternating leg lifts for the desired number of reps or time.

9. To make the exercise more challenging, you can increase the resistance of the band or hold the plank position for longer periods of time.

10. Always listen to your body and stop if you feel any pain or discomfort.

Push Plank Hold with Banded Alternating Leg Lifts

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, hanging down by your sides.

2. Engage your core and slowly squat down, keeping your chest up and your knees behind your toes.

3. As you stand back up, lift your right knee up towards your chest, balancing on your left leg.

4. Lower your right foot back down to the ground and immediately squat down again.

5. As you stand back up, lift your left knee up towards your chest, balancing on your right leg.

6. Continue alternating knee drives for the desired number of reps or time.

7. To make the exercise more challenging, you can increase the weight of the dumbbells, squat lower, or add a hop after each knee drive.

8. Always listen to your body and stop if you feel any pain or discomfort.

DB Squat with Alternating Knee Drives

1. Lie on your back with your knees bent and your feet flat on the ground.

2. Extend your right leg straight up towards the ceiling, keeping your left foot flat on the ground.

3. Lift your hips off the ground, squeezing your glutes and hamstrings.

4. As you lift your hips, bring your left elbow towards your right knee, crunching your abs and obliques.

5. Lower your hips and elbow back down to the ground.

6. Repeat the exercise for the desired number of reps or time.

7. Switch legs and perform the exercise with your left leg extended and your right elbow crossing over to your left knee.

8. To make the exercise more challenging, you can hold a weight in your hand, lift your hips higher, or perform more reps.

9. Always listen to your body and stop if you feel any pain or discomfort.

Single Leg Glute Bridge with Cross Crunch

1. Lie down on your back with your knees bent and your feet flat on the ground.

2. Hold a weight, such as a dumbbell or medicine ball, with both hands and extend your arms straight up towards the ceiling.

3. Lift your head, neck, and shoulders off the ground, and engage your abs by pulling your belly button towards your spine.

4. Lift your legs off the ground and bend your knees at a 90-degree angle.

5. Keeping your abs engaged, lower your left leg towards the ground, tapping your toes on the floor.

6. Return your left leg to the starting position and repeat with your right leg.

7. Continue alternating between your left and right legs for the desired number of repetitions.

8. Make sure to keep your core engaged and your lower back pressed into the ground throughout the movement.

9. To make the exercise more challenging, you can increase the weight or extend your legs straight out instead of keeping them bent.

10. Always listen to your body and stop if you feel any pain or discomfort.

Weighted Toe Touch Crunch

Booty & Abs

W4/D5 Week 4 Day 23 Booty & Abs

Tiffany

Diana

Thanks for explaining what exactly the program entails and how it will work! 🙌🏼

Monika

W1/D1 START HERE - About Program

It was unclear how it works with the time and timer should have a 30sec interval. 

If stopping every 30 does not seem challenging at all. But let’s see if the program gets harder through time

Joelle

So good! Loving the low impact for my hormone health while still feeling the intensity.

Melissa

W1/D1 Week 1 Day 1 Full Body

Athena Smith

The instructions for the scissor/cross-at-the-shins leg exercise was a bit confusing. The instructions say to keep legs bent and parallel to the floor, but the video shows the legs completely perpendicular to the floor bending at the hips. I wasn’t sure which one to follow. Maybe I misread the instructions?

Kevyn

W1/D2 Week 1 Day 2 Total Lower Body

The timer doesn’t work. It’s confusing to understand if it’s 30sec on 30sec repeat before moving to the next exercise or not. One way is a 14min workout. The other is a 28min.

Jessi

Kristen

Rita Fernandes

W1/D3 Week 1 Day 3 Arms & Abs

That one is going to burn so good! Loved it!

Shayla

😪 Day 4 check in. 
Heart rate up and such a good switch up

Farrah

W1/D4 Week 1 Day 4 Full Body

Hard!!! Can’t wait to be able to hold the planks the whole time.

Day 5 🫡 Loved the glute kickback crossover ❤️‍🔥

Would love recommendations and options for if we don’t have access to props such as bands!

W1/D5 Week 1 Day 5 Booty & Abs

Really enjoyable, and I could feel the burn on my abs!

Abigail

W1/D6 Week 1 Day 6 Full Body

Week 2 & mid workout I text my partner I’m so glad I came to this workout ❤️‍🔥

Awesome! Those ski jump things looked simple but holy moly did it get my heart rate up!

Candace

Genuinely confused on the structure of this program. I feel frustrated that I don’t know for certain that I’m following it accurately. The instructions are really unclear to me because there’s mention of moving from one movement to the next with no rest, but then also taking 30 seconds off between movements. Also, unsure about whether to do each movement 2 times per round, or just once. I wish there was better descriptions

Alex

W2/D1 Week 2 Day 7 Full Body

Week 2 Day 2 done! 
The Goblet Squats were my favorite- noticing some slight definition in my calf’s and inner thighs

I’m sweating really hard after this one

Mana

W2/D2 Week 2 Day 8 Total Lower Body

Love the feeling of push-ups getting easier! ❤️‍🔥

Loved it! Feeling the effects in my arms and abs!

W2/D3 Week 2 Day 9 Arms & Abs

Felt like I could really commit to what I was doing for the first time. Pretty nice feeling.

My favorite one so far! Kept my heartbeat up. Feels good!

Taylor

Samala

W2/D4 Week 2 Day 10 Full Body

This workout was so much fun and so effective!

Francesca

Kellie

W2/D5 Week 2 Day 11 Booty & Abs

I am loving these workouts! I am feeling so fit and strong!

Loving these workouts so much. They’re efficient. Clear instructions. Beautiful, strong, inspiring instructor!

Moriah

W2/D6 Week 2 Day 12 Full Body

One of the best of the full body workouts so far!

Mallory

W3/D1 Week 3 Day 13 Full Body

That was intense!  I had to modify the single leg glute bridge but still felt it. Fantastic workout!!  🔥🔥🔥🔥🔥

W3/D2 Week 3 Day 14 Total Lower Body

Awesome workout. Wish there was a nutrition plan or ideas to go with it.

Ashley

I was dying but I feel so much stronger!  I can’t believe the strength I’ve already built!!

W3/D3 Week 3 Day 15 Arms & Abs

Tatum

Carley

W3/D4 Week 3 Day 16 Full Body

Sadly the last move is a tough one for me to get 🥴

Heather

I loved these exercises! I can feel my strength improving!

Love these workouts! I’m 5 months postpartum and noticing a difference in my core strength 💪

Emma

W3/D5 Week 3 Day 17 Booty & Abs

Great workout today. My abs are on fire👌

Gracie

W3/D6 Week 3 Day 18 Full Body

W4/D1 Week 4 Day 19 Full Body

Sadddiiieeee you’re trying to kill me 🫠😌 my legs are jello!

W4/D2 Week 4 Day 20 Total Lower Body

On fire! These workouts we making me feel so fit and strong! 🔥🥳

Hailey

You know you’re doing something right when you make someone like me who hates doing arm workouts actually enjoy it and feel stronger each day. Giving me the motivation to get stronger and carry my son for as long as I can.

Alexis

W4/D3 Week 4 Day 21 Arms & Abs

Such a good one! Was sweating the whole time

It’s so exciting to track your progress in just a few weeks. When I started I couldn’t do some of these moves for the full time! 🔥🔥🔥

Best full body by far!! Great set of exercises!!!!!

W4/D4 Week 4 Day 22 Full Body

Makayla

W4/D6 Week 4 Day 24 Full Body

Sweating like mad (in the best possible way!). 🔥

Tara

Long… wish they were a little shorter : / might go back to the 15’s but worried I won’t see growth :’(

W5/D1 Week 5 Day 25 Full Body

Gris

W5/D2 Week 5 Day 26 Total Lower Body

Caila

W5/D3 Week 5 Day 27 Arms & Abs

My favorite one so far! Burned the whole time

Sad today. Working on a holiday while fam is at the beach. This cheered me up a little. ❤️

W5/D4 Week 5 Day 28 Full Body

Love how strong I feel after doing these workouts for the past couple weeks! So amazing!

Whitney

W5/D5 Week 5 Day 29 Booty & Abs

Felt the burn the whole time! Loved this one

I really enjoyed this combination of moves!

W5/D6 Week 5 Day 30 Full Body

I love these full body workouts! Keeps me feeling strong

Really enjoyed that workout! Feeling so strong and healthy! 🤗🔥

W6/D1 Week 6 Day 31 Full Body

Feeling so fit and strong with these workouts! 🤗

Dripping today 😰 still can't do the flute bridge with a cross. I keep thinking I'm gonna get the muscle for it but it's so hard!!

W6/D2 Week 6 Day 32 Total Lower Body

Tough to get back at it, but gotta get back in the game!!!

W6/D3 Week 6 Day 33 Arms & Abs

Feeling so fit and strong! And my abs are really starting to show! 😍😍😍

W6/D4 Week 6 Day 34 Full Body

This one had me dripping sweat. Love this program!

W6/D5 Week 6 Day 35 Booty & Abs

Late in the day which I hate but I got it done! ✅

W6/D6 Week 6 Day 36 Full Body

Going from 30-45 seconds is killer! Feels good to test my limits. Definitely felt the burn! 🔥

I love all of the workouts so much! I haven’t felt this fit before! 😍

45 seconds on, 15 off is a killer!! You know how to bring it Sadie! 💪🏼

W7/D1 Week 7 Day 37 Full Body

I love this workout! By far my favorite 🙌

Alyssa

W7/D2 Week 7 Day 38 Total Lower Body

These workouts are helping me to unlock my full fitness potential! Thank you! 🌟🌟🌟

I can feel the difference in my body! Love this program. This workout was fire 🔥

W7/D3 Week 7 Day 39 Arms & Abs

W7/D4 Week 7 Day 40 Full Body

These workouts make me feel so fit and strong! 🙏🏻💪🏻

W7/D5 Week 7 Day 41 Booty & Abs

W7/D6 Week 7 Day 42 Full Body

I look forward to these workouts and enjoy them so much! 💪🏻🌟

Jessica Evans

W8/D1 Week 8 Day 43 Full Body

I love these workouts so much! They have taken my fitness to a whole new level! ✨🙏🏻

are these workouts 3 circuits or 2? in the summary they say 2, but i see a counter up top that says 3? please confirm!

Sharon

W8/D2 Week 8 Day 44 Total Lower Body

W8/D3 Week 8 Day 45 Arms & Abs

Feeling so strong and love how visible my abs are now!

W8/D4 Week 8 Day 46 Full Body

This one of my favourite workouts so far! All of the movements felt so satisfying! 🌟

W8/D5 Week 8 Day 47 Booty & Abs

Amazing workout! I’m so sad that this series is finished! I’ve made so much progress since starting this!

W4/D5 Week 4 Day 23 Booty & Abs

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