Name: Playbook - Serena Thalia - W4/D3 Booty burn circuit
Uploaded: 2024-02-21T22:29:20.765Z
Duration: 45 min
Description: W4/D3 Booty burn circuit

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

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)

-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

W4/D3 Booty burn 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

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

Emily  Calabrese

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

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 🔥🔥

Amanda

W4/D2 Weighted full body workout

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/D3 Booty burn circuit

Community

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