Name: Playbook - Samantha Ortiz - Week 3 Day 3 - Abs & Glutes
Uploaded: 2021-01-18T11:47:05.071Z
Duration: 30 min
Description: Week 3 Day 3 - Abs & Glutes

Celeste

Marisela

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

Jose Aguirre

Ilana

Caterina

I feel the burn... I am so excited to do each work out each day I appreciate your motivation

Eneida

Francisco

“Feel that burn” whoop whoop. This class was so good, I may just do day #4 later today! What I needed today!

Madelyn Torres

What a workout!!! I'm super pumped now to take on the day 💪💪

Alison Rodriguez

Oh Yeah!!!! I felt that buuurrrnn😓😓😓

Sharon

Didn't really feel like working out today, but I'm glad I did - great workout as always! 👏👏

Taylor

Yessss that figure 8 burned so good 🔥🔥🔥🔥

Sherly

Started my morning off a sweaty mess!!!! Yessss loved this workout 💙💙

Leanne McQueen

#Workworkworkworkwork 🏋️‍♀️🏋️‍♀️🏋️‍♀️

Talissa

Yesss girl, another amazing workout, definitely feeling it in my glutes! 💪🏾🔥👏🏾

Andrea

Not in the mood mentally exhausted but app keeps me accountable 🏋️done!

Paola

This was the hardest one so far my body would just give up but I kept trying! I realized one of my legs is waaaay stronger than the other one.

Marilu

Lorena Alexandra

Yessss sweating session for these results 💪🏼💦

Ketura

SWS Squad we got this!!
We are almost at the finish line, let’s go😀

Marielle Dunn

Estefani

Week 3 Day 3!
Woo wooo! Happy Hump Day!
Mid Week, you’re staying strong!
No one can stop you from being great!

What’s today?
We Want It Wednesday’s!
Abs & Glutes🍑

Beginner 1-2 Rounds
Intermediate 2-3 Rounds
Advance 4 Rounds

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

You know I would love if you....
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

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

Single Leg Hip Thruster:
-Upper/Mid Back is positioned on whatever piece of equipment you have.
 (bench, sofa, step stool, etc.)
-Planted leg knee is aligned with it’s ankle
-Hip Thruster position, hip is aligned with knee

Free leg is positioned in a 90 degree angle, foot is flexed

Single Leg Hip Thruster

6 Plank Jacks
6 Toe Taps

Plank Position:
-You want to focus on keeping good form through out the exercise
-Shoulders over wrists
-Body level

Plank Jacks + Toe Tap Outs

Figure 8 Crunch Position:
-Keep core engaged, head and shoulders slightly off the floor.
-Dumbbell is being transferred from leg to the other.

Figure 8 Crunches

Single leg deadlift:
-Drive your back leg up so it’s level with your upper body in the deadlift position
-Planted leg, knee is slightly bend
-Head is in a neutral position throughout exercise

Straight from the deadlift you go straight into a back lunge

Single Leg Deadlift + Back Lunge

Side Oblique Crunch
-Bottom leg knee is on the floor in a bend position.
-Top leg is fully extended and meets top arm mid chest in a crunch position.
-Bottom arm is bend and the position is shoulder is right over elbow.

Side Oblique Crunch

Front Hip Thrust:
-Feet are together 
-knees bowed outward
-Hips drive up and in that position you squeeze your glutes
-Engage your core

Frog Hip Thrust

Sit up Hold Position:
-Elbows positioned on the floor
-Knees hold on a 90 degree angle. 
One knee lowers down and taps it’s heel and the other stays in that position.

When the one knee returns to position, then the other goes.

Sit Up Hold Heel Tap

Week 3 Day 3

Week 3 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? 🤪

Vanessa

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!

Alondra

Week 1 Day 2 - Arms & Abs

Brendalee

Week 1 Day 3 - Abs & Glutes

Estefany

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 💪🏽💪🏽💪🏽

Jackie

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!

Week 3 Day 2 - Arms & Abs

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 3 Day 3 - Abs & Glutes

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