Name: Playbook - Samantha Ortiz - Week 1 Day 3 - Abs & Glutes
Uploaded: 2021-01-18T11:47:16.615Z
Duration: 30 min
Description: Week 1 Day 3 - Abs & Glutes

Gina

Brittany

Brendalee

I definitely struggled with the soreness from the last few days. But the introduction video helped jump start my motivation. Your encouragement was everything I needed today. Thank you!!

Francine

This was my birthday workout and let’s just say my wish for strength and endurance is becoming a reality lol! Thank so much!!!

Estefany

Celeste

Some ones were more difficult than others.

Paola

Jackie

Omg! Sweated like crazy!! Thank you. Did miss your encouragement during this one, otherwise excellent!

Katherine

You never fail to challenge me !!! Thank you somanti!!!!!

Nicole

Absolutely amazing, I finished my third round and tried to go straight with no 15 second breaks. Because my four-year-old woke up and kept demanding Cheerios LOL. I’m literally speaking to text because and out of text

Megan

After a 3.1 mile run...had to add in 3 Rounds of Abs & Glutes! 💪🏽
(my fave workout!)

Marisela

Ashley Lopez

Caterina

I have up on week 1, day 2. I’m done making excuses. Thank you for your encouragement on IG 💜😅

Lisbel

Amazing!! What a workout. Glutes & Abs on 🔥🔥!!

Raquel

Ashley

Tiecha

Ivana

Talissa

This is sorcery - in a good way. My sweat was sweating! Day 3 complete!

Madelyn Torres

Alison Rodriguez

Andrea

Francisco

Sharon

Today was one of those days that I didn't feel like working out but I finished  🔥🔥

Danielle

Aida Maldonado

Exhausted! Someone carry me to the shower cuz I'm soaked!!

Kimberly

This was a great workout. I am a beginner and had to modify most of these exercises but my legs are on fire 🔥

Marilu

Once again you have done it!!! I am on 🔥🔥🔥

I may have died twice but it was worth it!!

Susan

I swear these workouts are the best!! 🔥🔥🔥 Thank you Sam!

Vanessa

Rosimar

Great workout! I definitely appreciate the bridges and the sit ups!

Taylor

Damn you Manti !!!! 🥵🥵🥵 I feel good tho. ❤️

Sadie 

Wooh! This workout right here, simple exercises but the burn is real!!! 🔥🔥🔥👏👏

Liannie

Forgot to send message yesterday but day was 🥵 I always end up soaked after your workouts girl!

Maria Romero

I’m dead thank you! Amazing workout wow

Samantha Ortiz

Veronique

Ketura

My legs feel like spaghetti 😂😂 day 3 down !

Gladys

It was hard for me today but I got it done!!

Brianna

Estefani

Sherly

Omg, s***,that was tough. But Landon said mommy let’s go, come on you can do it. He is my motivation🥰. Thank you and so are you 😊

Marielle Dunn

Leanne McQueen

We Want It Wednesday’s!
Abs & Glutes🍑

These exercises are made to get you toned and sculpted in those specific areas.

SHARE YOUR RESULTS ON IG!
Make Sure To Tag Me & #SWSSquad 
For A Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey💕👏🏽



7 Exercises
50 Seconds of Work
15 Second Break

Beginners: 1-2 Rounds
Intermediate: 2-3 Rounds
Advance: 4 Rounds

30 seconds or 1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

We Want It Wednesday’s!
Abs & Glutes🍑

These exercises are made to get you toned and sculpted in those specific areas.

SHARE YOUR RESULTS ON IG!
Make Sure To Tag Me & #SWSSquad 
For Chance To Get Featured On My Page✨👏🏽
I Want To Cheer You On During Your Fitness Journey.


You have 4 Rounds:
7 Exercises
50 Seconds of Work
15 Second Break

1 Minute Break In-between Each Circuit. Have Fun & Create The Best Version of yourself!

Back lunge knee drive:
You want to extend fully your back leg as you bend over to tap the floor with the same side arm.

Focus on having a flat back and bending the opposite leg (front leg) knee.

Drive your back leg up into a knee extension and add a hop at the top of the drive if you’d like.

Back Lunge Knee Drive

Glute Bridge Position:
Knees should be right over your ankles.
As you come up to a bridge focus on your hips being inline with your knees. You don’t want to over extend your hips.

Squeeze your glutes at the top of the bridge and release as you control back down to the floor.

Glute Bridges

Optional, using a dumbbell**
As you come up to the sit up position, arms should be behind your head.

Your arms and knees should be meeting in the middle of your sit up position. 

Hold that position for a second then control it back down.

Double Knee Tuck Sit Up

Lateral lunge:
-Drive your hips back as you bend your knee.
-Both feet are faced forward.
-In the lateral position your back wants to be flat and head angled to the floor.

Curtsy Lunge:
You want to slightly angle your back leg towards the side.

-Don’t over extend your back leg to more to the side.

Lateral Lunge Into Curtsy Lunge

Donkey Kickback Position:
-Shoulders over wrist and hips right under your knees.

**Adding a dumbbell is optional**

-kickback leg foot is flexed
-You don’t want to over extend your back as the leg comes up for the kickback.
-Squeeze your core and focus on the kickback only going as high as your hip without arching your back.

Donkey KickBacks

Plank Position:
Shoulders over wrist
Body level
Lock your legs, squeeze your quads and glutes as you tap your toe out to the side.
Same leg drives knee into the opposite elbow.

Plank Toe Tap + Knee Drive

***Optional, you can use one, two or no dumbbells for this movement.

-You can add a jump squat at the top or just come up into a squat position.

Main focus is to keep your back straight

Squat Get Ups

Week 1 Day 3

Week 1 Day 3 - Abs & Glutes

Nikaulys

This warm up was amazing. It gets your heart pumping and ready to start this workout. Pray for me lol

Girl amazing is an understatement! Signed up today and getting it in today 🎉🎉🏋🏻‍♀️

Lendaly

Warm Up Week 1

This cool down was everything 🙌🏻🙌🏻

Lizette

Staring over. Third time is a charm, right? 🤪

Cool Down Week 1

Took a break since the hubby deployed and the kiddos just don’t give me time 😭😭 but I decided to start back up
TODAY And feel ah may zing. Now if only I can remind myself
To eat 😅

Girrrlll, omg ! This was a great workout 💪🔥 love it🥵🤪!

Mrstlaguna

Week 1 Day 1- Total Body

I pushed through today! Didn’t want to work out today but I made it! Thanks Manti for the motivation, definitely needed today.

Rayanna Seepersaud

Not gonna lie, I haven’t been able to get through ALL workouts considering these workouts are a bit out of my reach.. BUT I’m trying my best and definitely getting stronger day by day. These are killer!

Alondra

Week 1 Day 2 - Arms & Abs

Week 1 Day 4 - Legs & Cardio

It burns!!!!! 😩😩😩😂 but i love it 💃🏽💃🏽💃🏽💃🏽

Felt good to get a workout in after a few days out due to a broken toe 🤪🤪

Chelsea

Week 1 Day 5 - Total Body

Great way to end my first week and I’m feeling pumped!

Grace

Love this stretch, it was perfect to just try to relax your body

Tamara Ocasio

Rest Day | Stretch Flow

Krystal

WEEK 2 | WARM UP

Great can you please add some more modified

Week 2 Day 1 - Total Body

I struggled thru 3 rounds. But I got it done 💪🏽💪🏽💪🏽

Week 2 Day 2 - Arms & Abs

My back was hurting in this one but Thank God for your amazing cool down stretching..no back pain!!

💪🏼🏋️‍♀️😖😭😩🥺🙃

Week 2 Day 3 - Abs & Glutes

This was a challenge! Thank you for showing modifications...it was needed! 🙌🏽💪🏽

I’m dead!!!!!!! Definitely what I needed after taking time off! Sheesh! I think I’m alive!

Joanliz

Week 2 Day 4 - Legs & Cardio

I’m so proud of myself I’m half way there!!!!!!

Week 2 ✅❗️🙌🏽💪🏽💦🙌🏽

Week two done and dusted! Whoop whoop! 🤯👏👏👏👏

Natalie

Week 2 Day 5 - Total Body

After a 3 week pause this one really kicked my butt🥵🥵🥵

Kevi Nontasak

Week 3...Day 1!!! 
Feeling f’n Fabulous! 💪🏽💦🙌🏽

Week 3 Day 1 - Total Body

After returning from a mini vacay...this workout was the most challenging one! 
Had to use modification...but took my time and finished it! 
But in the groove...🙌🏽

Good to be back! Workout was tough! 💪🏽 can’t wait for tomorrow!

Jose Aguirre

Week 3 Day 2 - Arms & Abs

Loving this week so far. So challenging but I’m up for it! 💪🏽 thank you Killa Sam! Feel so motivated. You the truth 👑

Week 3 Day 3 - Abs & Glutes

Mentally wasn’t in the right state of mind...but this session was worth it and put me in a better mood! 
Self-Care is a must...
💫🙌🏽🙏🏽💪🏽💦

Wow. This week just gets better and better. Got my ass kicked! 💪🏽

Week 3 Day 4 - Legs & Cardio

This was challenging! 
But pushed through 4 rounds! 💪🏽

Week 3 Day 5 - Total Body

Thank you for the inspiration and motivation to keep pushing toward my goals..😘😘

Graciela

Rest Day Chat

One of my favorite warm ups this far!! #loveit

Warm Up 🔥 | Week 4

Thanks for always encouraging your SWSSQUAD to keep pushing..ur truly the best..😘😘

Cool Down✨ | Week 4

Took a while to get here but i’m here...Week 4! 🙌🏽

Week 4 Day 1 - Total Body

This was the most challenging workout! Had to do some modifications...was going to give up but pushed through all 4 rounds! I’m dead! 💪🏽😩

Week 4 Day 2 - Arms & Abs

Week 4 Day 3 - Abs & Glutes

Almost to the finish line...feeling good...feeling strong!

Omgggg finally finished summer shred just in time for fall 🥴🤣

Week 4 Day 4 - Legs & Cardio

OMG...I f’n did it! Took long enough but did it!
I feel strong, toned and fit! 
This app is necessary not only to get a workout in but for your mental health! I love it!
Thanks Sam! 💪🏽

Week 1 Day 3 - Abs & Glutes

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