Name: Playbook - Samantha Ortiz - Week 4 Day 3 - Abs & Glutes
Uploaded: 2021-01-18T11:49:04.640Z
Duration: 30 min
Description: Week 4 Day 3 - Abs & Glutes

Alison Rodriguez

Marisela

Celeste

Eneida

Caterina

My glutes are on fire!! Woooooo!🔥💪🏾

Francisco

Marilu

She snapped with this one! That evil laugh had me dying worse than the movements!

Madelyn Torres

Love the abs and glute workouts! Feeling so motivated!

Taylor

Wow!! I didn't feel like working out..was not feeling well..but I pushed myself to do 2 rounds earlier in the day and I just finished other 2 rounds!! Thank you for always motivating me to push myself to my limits and past my limits!!

I pushed myself today to keep it pushing..💪🏼💪🏼😓😓

Sharon

Marielle Dunn

I really didn’t want to work out today but I’m soooooo glad I did.  Thank you for always inspiring me!! Week 4!!!

Leanne McQueen

You know abs and 🍑 is my favorite day!!

Sherly

Woooo I loved this one! Ab and ass is on 🔥

Estefani

Ketura

Week 4 Day 3
HALF WAY THERE SQUAD!📣📣
Woo Woo!
This is where you stay beyond focused and excited for more👏🏽💪🏽

What’s today? 

We Want It Wednesday’s!
Abs & Glutes🍑


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


Don’t forget ☺️📣
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

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

Low Back Lunge Into Squat
-Start in a squat position and in that low position, back lunge.
-Keep dumbbells by your shoulders and elbows squared.

Low Back Lunge Into Squat

Plank Shoulder Taps:
-Plank leg position is wider than your shoulders
-Take your arm and bring it across your to tap opposite shoulder.
-Keep head neutral (looking towards the floor)
-Lock your legs and squeeze your glutes

Modification shown***

Plank Shoulder Taps

Boat Hold:
-Peel shoulders back, keep core engaged.
-Legs are off the floor in a bend position. 
-Arms are overhead in a extended hold position 

Modification, drop legs towards the floor***

Boat Hold

Jumping Sumo Jack:
-Feet are in a 45 degree angle
-Hinge your hips back as you come into the squat position

Adding a Dumbbell and jump is optional**

Jumping Sumo Jack

Lateral Leg Raise:
-Adding a dumbbell is optional*
-Drive your knee in a lateral position and control it back towards your body
-No arch in your lower back, engaged your core.

Lateral Leg Raise

Walking Plank Reach Backs:
-Adding Dumbbells with the reach backs is Optional
-As you go into a low plank, focus on your entire body being level (take your booty with you)

Walking Plank Reach Backs

Elevated Glute Bridge:
-Knees and hip are aligned
-Push off your heels
-In the elevated position you don’t want your hips to misaligned, hips should go as high and your knees.

**Should be one long line from knees to hips**

Elevated Glute Bridge

Week 4 Day 3

Week 4 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 💪🏽💪🏽💪🏽

Paola

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!

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

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 4 Day 3 - Abs & Glutes

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