Name: Playbook - Serena Thalia - W4/D4 Banded booty pump workout
Uploaded: 2024-02-21T22:29:20.769Z
Duration: 45 min
Description: W4/D4 Banded booty pump workout

Natalie

Emily  Calabrese

I’m a little behind again due to getting sick but feeling much better now 💪

Alyssa

Kelsey Tallmadge

Amazing!! Serious booty burn I love this one !

ashley

Holy BURN!!!!! My buns are literally on fire 🔥🔥🔥🔥

Victoria

Circuit:
- Lunge jump (12)
- Frog bridge raises (15)
- Kneeling hip thrusts (15)
- Back lunge into curtsy lunge (12)
- Banded Bridge raises (10)
- Banded bridge in and out pulses (10)
5x

-Stand in a stagger stance ( lunge position)
-Jump up out of the bottom of the lunge position and then land softly
-Repeat

*Work both sides

Lunge jumps

-Perform a glute bridge with the soles of your feet together.
-Repeat for desired reps

Frog bridge raises

-Kneel while holding a weight at your chest.
-Kneel up out off bottom to extension.
-Lower and repeat

Kneeling hip pulses

- Start with a shoulder-width stance with your hands on your head
- Step back and come down until your leg reaches 90 degrees and pulse twice
- Bring your back leg across from your opposite leg and pulse twice
- Keep your hands behind your head and your chest up

Back lunge to curtsy lunge pulses

- Place a band above your knees
- Push through your heels raising your hips
- As you bring your hips up, pause, squeeze your glutes, and come down with a controlled motion

Banded bridge raises

-Get into a glute bridge position with a band around your upper legs 
-Raise to top position and then pulse your knees apart adding tension to the bands 
-Repeat

In and out pulses

Circuit

W4/D4 Banded booty pump 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

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!

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

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

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

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💪🏼🔥

W4/D4 Banded booty pump workout

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