Name: Playbook - Serena Thalia - W2/D1 Booty and abs circuit
Uploaded: 2024-02-21T22:29:20.576Z
Duration: 45 min
Description: W2/D1 Booty and abs circuit

Booty is burninnnnn🥵 LOVED these circuits!

Natalie

Anne-Gabrielle Daudelin

Giorgia

Dani

Victoria

Just  burnt 300 calories with this workout. Thank you !!

Danielle

I think this is my favorite so far! It was so fun and challenging!

Samantha French

Week 2 day 1 and you’re kicking my butt🥲 thank u!🤍

Jessica

Jeanine Karnila

I don’t know what I would do without this app and your program! They have transformed my body AND lifestyle 🔥🤍

Alexa Bizzigotti

Brittany

Obsessed !!! Might be my favorite work out to date!!! 😍🔥🥵

Amanda Harmon

Jas Ringgold

Kelsey Tallmadge

Caley

Taylor

I absolutely love these intense yet doable workouts! Very easy to follow and they complement my yoga practice very well! I feel warmed up and loose that I’ll start my yoga practice directly after and find myself going deeper into poses!  :)

Chelsea

Alyssa

Andrea

Cristina

The ab circuit at the end is just WILD 🔥🔥 in a good way sister cat 🤪

Kendel

Janae Geonnetti

Cardio circuit:
- Up and down jump squat (10)
- Push up into burpee (10)
- R & L kickbacks (20)
4x

Booty circuit:
- Curtsy lunge to squat to abduction (10)
- Elevated bridge raises to pulse outs (10)
- In & out squat to abduction (10)
3x

Booty circuit 2:
- Side lunge with a pulse (10)
- R & L leg raises (10)
- Sumo squats (10)
- Inner thigh leg raises (15)
3x

Abs circuit:
- Flutter kicks (20)
- Alternating 1 leg crunch (20)
- Sit-ups with weight (10)
- Straight leg Russian twists (20)
3x

-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

-Start in plank push up position
-Perform pushup
-Pop feet towards hands and stand up on them.
-Jump into the air and land safely
-Lower yourself to start position and repeat.

Push up into burpee

-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

Cardio circuit

-Start with feet shoulder width apart
-Step back and across into curtsy lunge
-Step back and squat
-At top of squat kick out laterally 
-Repeat

Curtsy into squat kicks

-Perform bridge with feet elevated 
-At top of bridge press your knees away from each other adding tension to the bands
-Reverse movement and repeat

Elevated bridge into pulse outs

-Stand with feet at shoulder width 
-Step out wide and squat
-Step in and squat
-At top of second squat kick your leg out laterally
-Repeat

In & out squat into kick out

Booty Circuit

-Step out into a side lunge
-Pulse at bottom of lunge
-Step back up and together
-Repeat

Banded lunge pulses

-Lay on back with hands out at your sides for stability and a band around your legs above the knee
-Perform single leg bridge

*make sure you hit both sides

Single leg bridge raises

- Start with a wide stance and your toes pointed out
- Hold the dumbbell with your arms extended
- Push through your heels extending your legs to come up
- Keep your spine in a neutral position and your chest up

Weighted sumo squats

-Lay on side with upper leg crossed over and your foot firmly on the floor.
-Pulse lower leg up and down 

*make sure you work both sides

Inner thigh pulses

Booty circuit 2

- Lay on the ground with your arms extended holding the weight
- Keep your lower back on the ground
- Bring your legs up and down, keeping your abs engaged

Weighted flutter kicks

-Alternate knee crunches as you sit up with weight in hands

Alternating one leg sit up

- Start laying face up with your legs at 90 degrees
- Hold the weight with your arms extended above you
- Come up engaging your core
- Reach the lifting the weight above you
- Come down keeping your core engaged

Weighted sit ups

-Sit on butt with legs and torso elevated while tapping a dumbbell on both sides of your body repeatedly

Russian twist

Ab circuit

W2/D1 Booty 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

Juliana

W1/D2 Cardio & abs

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

Avery

W1/D3 Full body workout

Austin

Mandy Grace

Jordan

W1/D4 Lower body and abs circuit

Casey

Carabetta

W1/D5 Upper body and abs workout

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

Emily  Calabrese

W2/D4 Banded booty pump workout

W2/D5 Double cardio and abs day

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

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!!!

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

Melissa

W4/D3 Booty burn circuit

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

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

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💪🏼🔥

W2/D1 Booty and abs circuit

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