Name: Playbook - Serena Thalia - W4/D1 Lower body burn workout
Uploaded: 2024-02-21T22:29:20.747Z
Duration: 45 min
Description: W4/D1 Lower body burn workout

Girl. These workouts have pushed me beyond what I think I can do. Thank you so much!!!

Emily  Calabrese

Chelsea

Caela 🏋🏽‍♀️🧘🏽‍♀️

KILLER workout that leaves me feeling good !

Kara

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

W4/D1 Lower body burn workout

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

Victoria

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

Dani

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

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

brielle

W3/D5 Upper body and abs circuit

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 💪

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

Kelsey Tallmadge

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💪🏼🔥

W4/D1 Lower body burn workout

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