Name: Playbook - Sarati BODY - Off The Floor Burn🍑
Uploaded: 2021-10-06T14:43:55.525Z
Duration: 45 min
Description: Off The Floor Burn🍑

The best Monday 🔥🔥🔥🔥🤌🏻🦵🏻💪🏻

Bella Uzdenova

Quincy

BRUTAL! 🥵 Aka good! Need more sweats like this in my life

Carli

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jump Squats

Curtsy lunges with kettlebell or dumbbells

- Step back and bring your knee down
- Reach 90 degrees with both legs
- Push through your front leg bringing your knee up towards your chest

Lunge Step Ups

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallell and extend you legs to come back up

Goblet Squats

Kickbacks with resistance bands R

Kickbacks with resistance bands L

Standing hip abduction with resistance bands R

Standing hip abduction with resistance bands L

- Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
- Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up.
- Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.

Side Lunges

- Place your back leg on an elevated surface 
- Hold the dumbbells by your sides keeping your chest up
- Lower your back knee until both legs are at 90 degrees
- Come up engaging your glute

Split Squats Right

Split Squats Left

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pulse 4 times at parallel position, then extend your legs to come back up

Goblet Squat Pulses

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward. Hold a single dumbbell at the top by the sides.
- Bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell Sumo Squats

- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.

One Leg Deadlifts Right

One Leg Deadlifts Left

Reverse lunges

Off the Floor Burn 🔥

Off The Floor Burn🍑

This was my first one and it was great! I will for sure feel it tomorrow!

Hope Hubbard

Ellie

This work out was so good! Such a killer!

Allia

Lower Body Burn🍑

Would be nice if it said if it was 10 rep on each side or 20 on each side

Nita

Good! Very sweaty and gives you a nice burn in the glutes!!

Abrar

On The Floor🍑

No doubt my booty will be two inches bigger by the end of the month

Harlee

My favorite so far!!! I sweated my booty off!!!!

Samantha

Booty Blast🍑

Well it's called slow burn for a good reason! 🔥 owww

I am a straight white female, and I am in love with you 😂 It is so much easier to stay motivated with your workouts than any other i have tried!! even when i’m pressed for time, its getting way easier to get back to five days a week. I work a 48 hour on schedule (i’m a firefighter/paramedic) and fitness is pretty important. THANK YOU from the bottom of my heart. :)

Off The Floor Burn🍑

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