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!

Week 4 Day 3 - Abs & Glutes

Community

More workouts from Samantha Ortiz