Name: Playbook - Serena Thalia - W3/D1 Booty and abs circuit
Uploaded: 2024-02-21T22:29:20.669Z
Duration: 45 min
Description: W3/D1 Booty and abs circuit

Dani

Victoria

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

Emily  Calabrese

Jenna

brielle

Amanda

Kelsey Tallmadge

Loving these workouts seeing the progress already !!

ashley

Victoria Giusini

My baby got 5 teeth last week so my workouts suffered. Glad to be back at it. This was a challenging workout and it got my heart rate up for sure!

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

W3/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

Giorgia

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

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 😅😋

W2/D2 Weighted full body workout

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

W2/D3 Booty burn circuit

Samantha French

Alexa Bizzigotti

W2/D4 Banded booty pump workout

W2/D5 Double cardio and abs day

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

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 🔥🔥

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 💪

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 :)

Brittany

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💪🏼🔥

W3/D1 Booty and abs circuit

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