Name: Playbook - Serena Thalia - W2/D2
Uploaded: 2021-03-24T18:31:13.034Z
Duration: 45 min
Description: W2/D2

Hailee

Caela 🤎

Joanne

Alexa Bizzigotti

Holy sh**t this one was killer! Love the full booty circuits 🔥🍑

Janae Geonnetti

Alissa

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

W2/D2

Starting this over and this time I’m going harder 🥵

Avery

Sarah Kauffman

W1/D1

Amazing as always!!! Loving your workouts

W1/D2

Kendra

Danielle

W1/D3

Is it weird I thought I felt my booty getting bigger🔥😂

Waneta

Rayven

W1/D4

W2/D1

Those squat up downs are no joke! I’m already sore! 🔥💯

W2/D3

I ran 3 miles before this and wanted to absolutely die while doing this workout. 

10/10

Claudia Olsen

So happy to complete the 2nd week of this booty challenge

Took a few days off to reset and this workout snapped me right back to it!! Never disappoints 🤩💯

Gina

W2/D4

Kylie

W3/D1

ashley

Rocio

W3/D2

Ok, i feel SO accomplished after this workout for sure!

Added my 15 lb weighted vest to this workout 🔥🥵

W3/D3

W3/D4

W4/D1

W4/D2

W4/D3

W4/D4

W5/D1

I did this after doing a band only booty workout and daaaaamn 🥵 legs were shaking on the last set

W2/D2

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