Name: Playbook - Serena Thalia - W3/D4
Uploaded: 2021-03-24T18:31:13.110Z
Duration: 45 min
Description: W3/D4

Hailee

Circuit:
- Side Lunge sways (16)
- Standing hand to foot reaches (10)
- Lunge kick-ups (12)
- Squat sways (15)
- One-handed squat into sway (10)
- Burpees (10)
4x

If in the gym ...
- Stair master (10 minutes)

(IF NO GYM - try to go for a 20 minute run or complete a 10 minute AMRAP workout in the AMRAP channel )

-Stand with feed wide while holding a weight at your chest in both hands
-Lunge down to one side and back up and over to the other side.
-Repeat back and forth

Alternating lunge variation - red

-Stand with feet outside shoulder width while holding a dumbbell overhead with one arm 
-Hinge to the side and reach across your body with your lowered arm while keeping the dumbbell extended ( it will need to rotate so that it stays upright )
-Stand back up and repeat

Cross body reaches - red

-Stand with feet shoulder width apart while holding a dumbbell in your hand.
-Step back into a lunge with the leg on the same side you are holding your dumbbell.
-Stand up out of lunge bringing that leg up into a high knee position in front of you while curling the dumbbell to your shoulder. 
-Reverse motion and repeat

Single leg lunge kick ups - red

- Hold the db with both hands
- Hinge pushing your hips back, bending at the knees
- Keep a neutral spine and chest up

Squat sways

Single arm snatches

-Stand with feet outside shoulder width apart
-Reach down between your feet and place your hands on the ground.
-Kick your feet back so that you are in a pushup position.
-Pop your feet back forward to wards your hands 
-Stand up out of squat and jump.
-Repeat

Half burpees - red

Circuit

Stair master

W3/D4

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

Caela 🤎

Avery

Sarah Kauffman

W1/D1

Amazing as always!!! Loving your workouts

Alexa Bizzigotti

W1/D2

Kendra

Danielle

W1/D3

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

Waneta

Rayven

W1/D4

W2/D1

Joanne

W2/D2

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 🔥🥵

Janae Geonnetti

W3/D3

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

W3/D4

Community

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