Name: Playbook - Serena Thalia - W3/D3
Uploaded: 2024-04-16T20:09:56.885Z
Duration: 45 min
Description: W3/D3

Hailee

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

Rayven

Added my 15 lb weighted vest to this workout 🔥🥵

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

W3/D3

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

Caela 🏋🏽‍♀️🧘🏽‍♀️

Avery

Sarah Kauffman

W1/D1

Amazing as always!!! Loving your workouts

W1/D2

Kendra

Danielle

W1/D3

So happy to complete my first week! My buns are on fire and walking like i have a stick up my ass. Bless you!

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

Waneta

W1/D4

W2/D1

W2/D2

Which band do you use?? Mine is thinner and keeps rolling up

Carly

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

W3/D3

Community

More workouts from Serena Thalia