Name: Playbook - Serena Thalia - W5/D5 Lower body / abs
Uploaded: 2024-02-21T22:29:20.795Z
Duration: 45 min
Description: W5/D5 Lower body / abs

Casey

Finished the bikini program! Ready to continue seeing progress!!

Emily  Calabrese

Taylor

Kelsey Tallmadge

Feels so good to have finished this five week challenge! I feel so fit and totally ready for my vacation. Thank you so much

ashley

This workout program made my entire month! It was exactly what I needed and have been looking for. It targeted the areas I was looking to work on! 🤩😍 love it

Gina

-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

- Place a band above your knees
- Push through your heels raising your hips off the ground
- Squeeze your glutes as you come up

Banded hip trusts

Lower body circuit 1

-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

- Start with your arm extended above you
- Come down with your opposite arm extended
- Focus on a controlled movement and range of motion

Standing cross toe touches

-Stand with feet together 
-Lower your self to your knees one leg at a t time 
-Stand back up one leg a t a time and kick one knee forward in a high knee movement
-Repeat

*Work both sides

Lunge kick ups

-Stand with feet outside shoulder width while holding a single dumbbell in front of you with both hands.
-Lower yourself into the bottom of a squat while swinging the dumbbell between your legs.
-Stand up out of squat swinging the dumbbell to the front of your body. 
-Repeat

Squat sways

-Stand with a wide stance holding a single dumbbell between your legs
-In one motion take the dumbbell to an overhead position
-Lower the dumbbell back to start position
-Repeat

One arm snatches

Push up into burpee

Lower body circuit 2

-Lay on your back with your legs bent and feet flat on the floor while your hands are behind your head.
-Crunch your knees and elbows towards each other creating a full body crunch.
-Return to starting position and repeat.

Full body crunches - light pink

-Lay on your back 
-Crunch your right elbow towards your left knee
-Repeat

*Work both sides

Left leg crunches

-Lay on back 
-Brink you right knee towards your left elbow in a crossover crunch
-Repeat

Right leg crunches

- Start in a plank position
- Bring both feet towards your hands with a controlled movement
- Don't take your hands off the ground
- Repeat the same on both side

Alternating toe to hand planks

Ab circuit 4

W5/D5 Lower body / abs

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

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

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

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

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💪🏼🔥

Mari

W5/D3 Upper body burn

Did this one in my apartment! More sweaty than I thought! Woop!

W5/D5 Lower body / abs

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