Name: Playbook - Serena Thalia - W1 D1 lower body workout
Uploaded: 2024-02-21T22:29:20.531Z
Duration: 45 min
Description: W1 D1 lower body workout

Hailee

First workout from you, got a sweat in and boosted my energy levels on a rainy afternoon :)

Marissa

Rachel

Austin

Show several views for certain exercises such as the squats- I have problems knowing whether my knee is on top of my foot or over and seeing an example is helpful to ensure correct form. Unsure if by 12 reps you mean 12 in total or 12 on each side (i.e, the weighted pull thrus in a high plank). Love the diversity in exercises.

Natalie

Bella Marie

Randi

Nourah

Juliana

I’ve been lifting and my joints are killing me, so I had to lay off the weights and these workouts have been perfect to keep going and be kind to my body ✌🏻

Liza

Hard work! I can feel the burn!! I can tell this will make a difference in my fitness for sure!

Kelsey Bailey

I started the bikini series over again! Back and better!

Emily  Calabrese

Brooke

Awesome way to start your day 😎so glad I found you!

Rocio

Emily Gibbons

Sarah Walsh

I’m on a fitness journey... day 1 and this was perfectly brutal for someone who hasn’t seen the gym in years

Hannah Martin

Victoria

brittany

I have been doing CrossFit for almost two years and this kicked my ass!

Alexandria

Amazing ! Worked my butt off ! Me and my good friend enjoyed the workout !

Alexis

Sydney Newland

Sophia

Only on the second workout and already in love! ♥️♥️

Bruna

Tanya

Awesome! I’m excited to see my results in the next few weeks!

Brittany

Taylor

The lunge lunge swats WILL be the death of me!!! Can’t wait to get back in shape 🙌🏻🙌🏻🙌🏻

Sarah Kauffman

Restarted this program to try to push myself even harder with stronger bands and heavier weight! Easy to squeeze these at home workouts into my day!

Kara

You are amazing. The AMRAP killed me but felt so good.

Lauren

Started this over loved it so much. Lost 8 pounds and got back motivated when I really needed it ! Can’t wait to complete again and then move on to new challenges you have ! 💕

Melissa

Love the kneeling hip thrusts🔥🔥 so excited to start this program!!

Alexa Bizzigotti

Mandy Grace

Nicole

Awesome!! My legs are already sore. I loved it and I’m looking forward to my next workout!

Danielle

Great! I cannot wait for tomorrow’s workout 💪🏼

Thanks for kicking my A$$! LITERALLY! 😅🤩 Those booty workouts are no joke!

Aviana

Athena

Best money I have ever spent! I’ve always been into working out but when the gyms closed it really threw off my routine. I am only on day one and already feel so motivated and excited to come back and continue the 5 week beach body challenge! Thank you so much Serena!!!

Amanda Harmon

YOU KICKED MY A$$$$$$ !!!!!!!🔥🔥🔥🔥🤩🤩🤩 day 1 😅

Natalia

Absolutely amazing. I always overcomplicate my workouts and don't feel the burn. I definitely felt the burn and am excited to see my strength progress.

The only workouts I actually enjoy doing!! Serena is the best trainer & answers any questions you have which makes her app different from others because it builds a personal relationship & makes you feel more motivated🤍

Caley

Jade

Exercises are great! Would love you to talk through ideal form a bit if possible. Just want to make sure I’m doing it right!

Alina

Loved this one! For me I increased the weight and added weight to some exercises to make it more difficult

Difficult but doable and such a great workout and feeling after !!

Emily

AMRAP-10 minutes
- Lunge lunge squat jumps (15)
- Cross Mountain climbers (30)
- Down up-downs jumps (12)

Booty circuit:
- Banded kick backs (10)
- Banded kick back pulses (15)
- Lunge swings (12)
3x

Lower body circuit:
- Wall sit pulses (20)
- Squat into calf raise (10)
- Banded hip thrusts (12)
3x


Abs circuit:
Russian twists (30)
Weighted sit-ups (12)
Plank push over (12)
3x

-Perform a jumping lunge for both legs
-Land in a squat position and perform a squat jump 
-Repeat

Lunge lunge squat jumps

-Start in pushup plank position.
-At a fairly rapid speed bring your knee across your body towards the opposite elbow.
-Repeat back and forth

Cross mountain climbers

-Stand with feet shoulder width apart.
-Lower into the bottom of a squat position and then one leg at a time lower yourself down onto your knees.
-Stand up bak to the bottom of the squat position one leg at a time.
-Jump out of the bottom of the squat position landing safely. 
-Repeat

Up down up squat jumps

Amrap

-Start on your hands and knees with a band around your legs above the knee 
-Kick one foot up and back while maintaining a slight bend in your knee.
-Return that leg back to the starting position and repeat.

Kick backs

-Start on your hands and knees with a band around your legs above the knee.
-Kick one leg up and back while bent to flex your glutes.
-At top of movement perform pulses to repeatedly activate your glute.

Kick back pulses

-Stand with feet together while holding a dumbbell in one hand.
-Step out with one leg into a side lunge as you bring the dumbbell towards the lunging foot.
-Stand back up swinging the dumbbell out to the side into a side lateral shoulder raise.
-Repeat

Lunge swings

Booty circuit 1

-Get into a wall sit position with a band around your legs above the knee.
-Keeping tension on the band pulse your knees apart and back from each other.
-Repeat for desired reps

Wall sit pulses

-Perform a squat with your hands held together overhead. 
-As you reach the top of the squat stand up onto your toes causing your calf muscles to contract 
-Repeat

Squat into calf raise

-Start on your knees with a band around your legs above the knee while holding a dumbbell in both hands at your upper chest.
-Sit down onto your ankles and get back up onto your knees and full extension. 
-Repeat

Kneeling hip thrust

Lower body circuit

-Sit on your butt with your legs and torso off the ground while holding a dumbbell by its ends in both hands in your lap.
- Rotate tapping the ground on one side of your body with the dumbbell only twisting your upper body.
-Repeat up and over to both sides

Russian twists - light green

-Lay on your back with your legs bent and your feet flat on the ground as you hold a dumbbell at arms length above your chest.
-Sit up and rotate the dumbbell overhead as you do 
-Lowe yourself back to the starting position.
-Repeat

Weighted sit ups - light green

-Start in a push-up plank position with a dumbbell behind one of your hands on the ground.
-Lift the hand opposite to the dumbbell off the ground reaching across your body and grab the dumbbell placing it on the ground behind the stop you lifted your hand from.
-Repeat back and forth

Plank push overs

Ab circuit

W1 D1 lower body workout

Giorgia

W1/D2 Cardio & abs

So hard I couldn’t even finish 🫠😅 can’t wait to do more!!

Avery

W1/D3 Full body workout

Jordan

W1/D4 Lower body and abs circuit

Casey

Carabetta

Anne-Gabrielle Daudelin

W1/D5 Upper body and abs workout

Booty is burninnnnn🥵 LOVED these circuits!

W2/D1 Booty and abs circuit

Great workout. Wouldn’t allow me to press 5 stars

Sectwin

Woke up dreading working out, but the results I’ve had after 1.5 weeks are too good 😅😋

W2/D2 Weighted full body workout

GIRL all I can say is 😅🥵such a good burn!

W2/D3 Booty burn circuit

Samantha French

W2/D4 Banded booty pump workout

W2/D5 Double cardio and abs day

Dani

Felt it all over! You have the best workouts!!

W3/D1 Booty and abs circuit

I was hoping to get my heart rate up alittle higher for a cardio workout- I added seal jacks, skaters and a few others just to really get a sweat going. Gotta lose the belly fat to tone it, great exercises though!!:)

Sweating like crazy, love these workouts !

Lindsey Starace

W3/D2 Cardio & abs

Is it 10 for each side when I lunge per a set or is it 5 and 5

Jeanine Karnila

W3/D3 Full body workout

Feeling SO much stronger compared to when I first started💪🏼🍑

My girl is turning me into an animal 🥰🤪

W3/D4 Lower body and abs circuit

brielle

W3/D5 Upper body and abs circuit

Girl. These workouts have pushed me beyond what I think I can do. Thank you so much!!!

Chelsea

Caela 🏋🏽‍♀️🧘🏽‍♀️

W4/D1 Lower body burn workout

Christine

Probably my favorite work out so far 🔥🔥

Amanda

W4/D2 Weighted full body workout

Always amazing! Helping me get back after it... getting stressed what to do after I finish ! Should I restart this 5 week program or do you have any recs of how to keep a 5 day a week workout plan ?!

Loved! But just wanted something else to do if you don’t have access to a stair master

W4/D3 Booty burn circuit

I’m a little behind again due to getting sick but feeling much better now 💪

Alyssa

W4/D4 Banded booty pump workout

W4/D5 Double cardio and abs day

I love your workouts!!! Always feel the burn. Just wish there was alittle more variety for days we work upper body (feel its the same handful of workouts each time).Especially because I gain weight in my upper body more so and try to target/ tone the area :)

W5/D1 Upper body and abs circuit

Kelsey Tallmadge

W5/D2 Cardio and abs day

GIRL this workout nearly put me over the edge 😅

I did 4 sets of the arm circuit because I was really feeling my arms today! Then subbed the around the world for lateral raises since I was already doing star arms💪🏼🔥

W1 D1 lower body workout

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