Name: Playbook - Serena Thalia - W1/D4 Lower body and abs circuit
Uploaded: 2024-02-21T22:29:20.563Z
Duration: 45 min
Description: W1/D4 Lower body and abs circuit

Austin

Mandy Grace

Jordan

I won’t be able to walk tomorrow but it is so worth it!! 😅💪🏼

Shannon

Brittany

Caley

This one was my fav so far !I love the jump squat and banded workouts !! 

Do you have any video for a quick stretch before and after I’m so bad I always skip that part 🙃

Taylor

Yogi

Love getting my butt kicked in the comfort of my own home! So accessible, but still challenging!

Heather

Cardio circuit:
- Jump squats with a band (10)
- R & L back lunge into curtsy pulse (10) ES
- R & L squat into side crunch (10) ES
3x

Booty circuit 1:
- Alternating in and out squat (10)
- Kneeling hip thrusts (10)
- Alternating plank tap outs (16)
3x

Booty circuit 2:
- Clamshells (10)
- Bridge raises (15)
- Bridge pulses (15)
- R & L back lunge pulses (15) ES
3x

Abs circuit:
- Lower ab taps (20)
- R & L elbow to knee crunch (10) ES
- Alternating plank toe touches (20)
3x

-Perform squat jump with band around your legs above the knee

Banded squat jumps

- Start with a shoulder-width stance with your hands on your head
- Step back and come down until your leg reaches 90 degrees and pulse twice
- Bring your back leg across from your opposite leg and pulse twice
- Keep your hands behind your head and your chest up

Back lunge in to curtsy lunge pulses  (both sides)

- Start with a hip width stance with your hands behind your head
- Raise your knee and bring your elbow to your knee
- Engage your core as you bring both together

Squats into side crunch (both sides)

Cardio circuit

In and out jump squats

-Perform kneeling and weighted hip thrusts with a band around your legs above the knee.

Banded kneeling hip trusts

- Start with your legs at 90 degrees and your arms extended 
- Keep your core engaged and a neutral spine
- Step sideways with a controlled motion
- Repeat on the opposite side

Table top tap outs

Booty circuit 1

- Place a band on your thighs
- Keep your forearm on the floor and your other hand on your head
- Open one knee engaging your abductors and glutes

Banded clams shells

- Place a band above your knees
- Push through your heels raising your hips
- As you bring your hips up, pause, squeeze your glutes, and come down with a controlled motion

Banded bridge raises

-Each time you perform a hip bridge add intensity with pulses included

Bridge holds into pulse

- Hold two dumbbells in your hands
- Step back bringing your knee down
- Step across your other leg and come down
- Keep your back leg bent

Back lunge with pulses

Booty circuit 2

-Sit in an elevated position
-Tap your heals to the grounds and up using your lower abs

Lower ab taps

-Stand with feet shoulder width apart while holding a dumbbell in one hand overhead 
-Bring the weighted elbow towards the opposite legs knee in a crunch 
-Repeat

*Work both sides

Standing knee to elbow crunch

- Start with your arm extended above you
- Come down with your opposite arm extended
- Focus on a controlled movement and range of motion

Standing cross toe touches

Ab circuit

W1/D4 Lower body and abs circuit

Hailee

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

Marissa

W1 D1 lower body workout

Randi

Giorgia

Juliana

W1/D2 Cardio & abs

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

Avery

Victoria

W1/D3 Full body workout

Casey

Carabetta

Anne-Gabrielle Daudelin

W1/D5 Upper body and abs workout

Booty is burninnnnn🥵 LOVED these circuits!

Natalie

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 😅😋

W1/D4 Lower body and abs circuit

Community

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