Name: Playbook - Shaina Fata - Booty Burn 🔥
Uploaded: 2024-02-29T22:26:43.073Z
Duration: 25 min
Description: Booty Burn 🔥

Ashli

Grab a set of dumbbells for this one! I am using my 20lb set of dumbbells.

Do this workout for 3 full rounds!!🥵

1. Knee Stand Glute Squeezes [15x]
2. Reverse Lunge to Curtsy [10x per leg]
3. Sumo Bounces [45 seconds]
4. Bridge Lift to March [15x]
5. Bulgarian Split Squats [15x per leg]
6. Deadlift [15x]

• Start sitting on your heels with your big toes together and a dumbbell held into your chest.

• Lift yourself up to standing on your knees.

• Firmly squeeze your glutes and flex at the top.

• Slowly lower back down.

Knee Stand Glute Squeezes

• Start by holding a dumbbell in each hand and let them hag at your sides.

• Lunge your left leg back, bringing both knees to 90 degree angles and squeezing your glutes.

• Bring the same foot behind the leg and over to the side to curtsy. 

• Step back to a lunge and repeat.

Reverse Lunge to Curtsy - LEFT

• Start by holding a dumbbell in each hand and let them hang at your sides.

• Lunge your right leg back, bringing both knees to 90 degree angles and squeezing your glutes.

• Bring the same foot behind the leg and over to the side to curtsy. 

• Step back to a lunge and repeat.

Reverse Lunge to Curtsy - RIGHT

• Start with a dumbbell in each hand and leg them hang in front of your body.

• Bring your feet wide and slightly turn the toes outward. 

• Sink down into a sumo squat. Make sure the knees are directly over the ankles!!

• Squeeze your glutes tight as you do tiny bounces up and down.

Sumo Bounces

• Start laying on your back with feet planted and hip width apart.

• Place a dumbbell on your hips.

• Press into the heels and squeeze your inner thighs and glutes to lift into a bridge position.

• Keep your hips up high as you kick one foot straight out. Repeat on your second side.

• Lower back down and repeat.

Bridge Lift to March

• Begin with a dumbbell in each hand.

• Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees.

• Squeeze inner thighs and glutes tight!!

• Lower your back knee down as close as you can to the floor.

• Push through your front heel and leg to stand back up.

Bulgarian Split Squats - LEFT

Bulgarian Split Squats - RIGHT

• Begin with dumbbell in each hand and feet hip width.

• Lower dumbbells towards the ground, pressing your hips back and slightly bending the knees.

• Keep your back as straight as possible!

• Stand straight back up pressing hips forward and flexing the core.

DB deadlifts

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I've been off schedule for more than 2 weeks ,getting back 💪🏽🏋🏻‍♀️

Diane

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Her trainings are amazing! I'm always motivated to do them!

Claudia

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Great way to start a Monday! This one will have you feeling the burn 🔥

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Angie

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Rachel

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Alexis

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Elena

This was awesome! Only made it through 3 rounds. Goal will be 4 next time!!

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Love these workouts and you are an inspiration! Working my way up to 25lb DBs 💪

Loved this one- it went by super fast and was nice and sweaty.

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🔥 I needed this! Sweaty and spicy 🥵🌶

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Zule

This workout oooh! My legs are still shaking. 🔥

Daniela

Whew. That was brutal! 🥵🥵 My legs are shaking!

Ellie

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It burned ☄️ and I loved it!! More of these please 👏🏻

That was exactly what I needed today 💗

Diana

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Haifaa

Bulgarian split squats 🔥🥵
That’s all!

First day back bc of Covid, it was tricky had to drop to 20 pounds but I finished! 🤙🏼

Rebecca

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this is a favorite! Love that it’s challenging, burns, and (kinda) fun for me!❤️

Brittany

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ania

Soni

Anna

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So fun!! Definitely felt the legs burning. Let’s gooo 🤠

Never disappointed💥
Used 20lb instead of 15lb. Stronger everyday 👏🏻

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Wasn’t ready for this 😅 got it done w/ a few mods

F****** hell so hard!!! And sooo Good!! 😮‍💨😮‍💨😮‍💨

Emilie

That was awesome! Toughest leg workout I’ve had in a long time!

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Short but sweet 🤍 in, 30 minutes, out and super sweaty! Would appreciate a break timer 😊🙏🏼

Andria

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Giovana

These workouts are the best, by far my favorite person to follow along with. Enjoy her Instagram too! So positive and honest. Love her! Ohhh anddd Golden Milk that she sells at her company— SO good with such healthful, beneficial ingredients.💛✌️🫶

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Melissa

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Victoria

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Hadeel

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Legs + Booty | No Equipment

Loved it!🔥💦💯 simple moves but 🔥🔥

Jennifer

Great workout! I did have a question regarding the one leg dead lift. I have a tilted hip forward (left hip) and so usually single legged balancing are hard for me, since I lean too much to my right. Regular deadlifts would work in this case? Or what modifications would you recommend? 

I did try to put the other leg down like you mentioned on this workout but i was still wobbly the entire time. Any input would be lovely! Thank you 💕

Kyssila

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Carol

I love this format, but to be clear, I want to be able to listen to the music I’m feeling along with your melodic voice guiding ;). If I keep sound on, then the music competes. In an ideal world, we’d be able to select voice, voice+music, or silent. But doubt playbook has that functionality! Loving the app and starting to see some real changes!

Sara

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Leg and Booty intervals was KILLER. I was a peak until the cool down. 
It’s so nice to have a trainer/instructor who encourages a warm up and cool down/ stretch. 
I’ve been to many group classes where that is skipped.

Love these quick ones that get me sweaty but energized in a flash, thanks!

Carolina Herbst

Low Impact Legs + Booty | Knee-Friendly!

OMGGGGG 💦🔥💯 whew! Good but tough!

the booty burn was immaculate 🤌🏽 🔥

alitzah

I think I died at one point but my legs are stronger than ever 🙌🏼🔥

Emily

that was so brutal???!! i was not expecting that on this fine tuesday morning but i am here for it!

Ooooo yay!! My first morning sweat sesh with you! My legs are on 🔥!

Christina Tafolla

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Aïssatou

Thank you for doing these low impact leg sessions! My knees thank you and my legs still feel worked hard! 😁

Hillary

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Love the tough workout in a shorter time!

Booty Burn 🔥

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