Name: Playbook - Samantha Ortiz - Week 2 Day 3 - Abs & Glutes
Uploaded: 2021-01-18T11:45:48.929Z
Duration: 30 min
Description: Week 2 Day 3 - Abs & Glutes

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

Alison Rodriguez

Celeste

💪🏼🏋️‍♀️😖😭😩🥺🙃

Jackie

Amazing Workout! 💦💪🏽
Feeling good mentally & physically! Much needed workout! 
Thanks Samantha!

Marisela

Amazing. This one was CRAAAZY! The good kind though. Haha!!!! My legs are noodles.

Ilana

Kevi Nontasak

Abs and glutes on fire 🔥 getting more challenging and I LOVE IT 🙌🏻❤️💃💃💃💃

Caterina

Jose Aguirre

Francisco

Ashley

I’m getting better able to do 2 rounds now I am getting it 🔥🔥🔥🥵🥵🥵

Eneida

Wasn’t in the mood but pushed through! Thanks, Sam!

Madelyn Torres

Gloriby Munoz

TBH I am shocked at how great I feel because that was BRUTAL!! 😂 Great workout as always!

Taylor

My Friday is on 🔥🔥🔥amazing workout

What a good 😓..I even had my lil one saying..lets go mami. Lol

Sharon

Sooo good..sweatin like crazy as usual🔥😅💪🏾

Andrea

Marilu

Paola

Vanessa

The first exercise was challenging for me with the spiders but I finished 💪🏽💪🏽🔥🔥

Danielle

Leanne McQueen

Tatiana Vinueza

Ketura

Marielle Dunn

Sherly

Estefani

Week 2 Day 3 
Whoo whoo!
You are getting closer to your results, can you feel it?

You know what day it is?
We Want It Wednesday’s!
Abs & Glutes🍑

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

These exercises are made to get you toned and sculpted in those specific areas. Which I’m sure is exactly what your looking for! 


Don’t forget to:
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💕✨👏🏽

4 Cross Mountain Climbers
4 Spider Tucks

Mountain climber position:
-Shoulders over wrists
-Body level
-Drive your knee into opposite elbow 

Spider Tucks:
-Drive Knee Outside Elbow

Cross Mountain Climbers + Spider Tucks

Sumo Squat Position:
-Feet are angled in a 45 degree position 
-Drive your hips back
-Back stays tall 
-Knees press outward

Sumo Squat + Sumo Pluse

Squat walks:
-Stay in a low squat position as you move laterally
-Keep feet pointed forward
-As you walk keep your steps short. 

Optional, add one, two or no weights during this movement.

Squat Walks

Forward + Back Lunge Position:
-Keep your forward lunge short so you’re able to come back into a neutral position and then go into a back lunge
-Focus on your feet facing forward and your knee not collapsing in

Forward And Back Lunge Combo

Plank Position:
-Shoulders over wrists
-Legs wider than your shoulders, lock your legs and squeeze your glutes
-Push dumbbell away from you and bring it back towards you

Modification shown**

Dumbbell Plank Push Outs

Squat Hold Position:
-Leg that is stationed is slightly bend and hips are hinged back.
-Tap leg that fully extends laterally and come back in to the neutral position 

As your leg is tapping out you are also pushing the dumbbell out away from your chest

Squat Hold Leg Tap Out

Reserve Crunch Leg Raise:
-Focus on Driving your legs straight up towards the ceiling and controlling them back down towards the floor
-Keep legs locked (straight)

**Add Arms under your glutes for extra support if your lower back starts to hurt

Reserve Crunch Leg Raise

Week 2 Day 3

Week 2 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

Brittany

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

Gina

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 😅

Megan

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!

Week 2 Day 3 - Abs & Glutes

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