Name: Playbook - Shaina Fata - W1/D4 Wk 1 Day 4 | Legs + Booty
Uploaded: 2024-04-26T21:22:15.650Z
Duration: 25 min
Description: W1/D4 Wk 1 Day 4 | Legs + Booty

This program is hitting just right 😎💪🏼

Amoreena

ania

Kristin

Vanessa

Rebecca

Danielle

Emily

Thank you for this sweaty quick leg burner!

Andrea C

Second Tó last of second set destroyed me 🥵

Alice

Great exercise! I didn't do the 45 sec rest; 30 sec was good for me. A good 30 min workout!

Cara

Marlo

Pitxu

Victoria

I am always surprised by how killer these workouts are. This was great!

Alea

I just love these workouts. Thanks so much!

Amy Lucci

This is quickly becoming a love/hate thing 😆

Lena

Tara

Mica

Wow! A great work out and thank you for the soundtrack too 😃

Hema

Tatiana

Amanda

Chelsea

Fatima

Wow, short and powerful. That’s gonna burn tomorrow!

Sarah

Such a great workout, I love this program!

Alaysha

Great class.  I put a booty band on for more resistance - depending on the exercise.  🤍

Kendall

Allyson

Never met a workout by Shaina I didn’t like!!👏

Hannah

Raechelle

Monica

I’ve done your IG workouts and YouTube workouts here and there, was committed to getting an app once you launched it (I knew it was coming!) and WOW I’m so glad I did. Exactly the kind of workout I was looking for. The DB program is perfect for me who’s looking to build strength and improve performance. Thank you thank you! 🤗💕 affordable, under 40 mins, amazing sweat… what more could I ask for!

Kyssila

Sara

This one is legs + booty and uses dumbbells for the full workout!

• Make sure to do your warm-ups and cool-downs!!

• You have 6 exercises that are broken into sets of 3.

• Each set of 3 will be repeated for 3 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 3.

• Take your feet hip width apart.

• Squeeze your glutes!!

• Make sure to stay low and flex your calves to lift the heels up.

Squat to Heel Lifts

• Keep your belly pulled in!

• Squeeze your inner thighs and glutes.

• Eyes gaze forward.

• It helps to hold the dumbbell a few inches in front of your chest so that you don’t hurt yourself during the jumps.

Split Lunge Jumps

• Take the feet WIDE. Your knees should be over the ankles but not in front of the feet.

• Sit deep into the squat.

• Use your inner thighs and glutes to stay stable and turn the toes in and out.

Sumo Squat Toe Turns

Set #1

• Two slinky squats count as one repetition.

• Sit low in the squat!!

• Pull your belly IN

Slinky Squats - 2 steps

• Sit low in your squat.

• When you curtsy the leg, wrap the outer hip of the front leg BACK to keep your pelvis facing forward.

• Hug your belly in.

• Eyes forward!!

Curtsy to Squat

• Feet are hip width apart.

• Dig into the heels as you lift your butt up.

• Open the knees wide, rolling to the pinky edges of the feet.

• Squeeze your glutes the whole time!!

Bridge Lift to Abduction Pulse

Set 2

W1/D4 Wk 1 Day 4 | Legs + Booty

Lisa

Kiana

Repetitions & Rounds | Overview

Blanca

Chelsea Poligratis

Excellent workout! So glad I finally took the plunge after stalking you on insta for a while 😁😊

Nitzy

W1/D1 Wk 1 Day 1 | Full Body

Nicole Campbell

Literally dripping sweat and feeling great!!

Valeria

Issa

W1/D2 Wk 1 Day 2 | Legs + Booty

Trisha Turke

Lala

W1/D3 Wk 1 Day 3 | Upper Body + Core

I just love workouts that are 30 mins long, and they hit the spot.  Just what I needed it tonight. Thank you, Shaina♡

Dari

This was a great one!! Loved feeling myself slowly getting stronger! 😤

W1/D5 Wk 1 Day 5 | Upper Body + Core

Looks simple but try it you’ll be challenged and love the feeling of conquering it! 👊🏼🔥😤

Brenda

Mannnn what a fabulous workout drenched!!!!

Patrícia

W2/D1 Wk 2 Day 1 | Full Body

Those squat jacks killed me! So good 👏🏽

Whoo! A burner, but very do-able. Don’t be intimidated by the comments. You got this 💪

Christina

W2/D2 Wk 2 Day 2 | Legs + Booty

Every work out gets better and better!!! I love it here!!

Cierra

Abby

W2/D3 Wk 2 Day 3 | Upper Body + Core

Booty is feeling niiiiice after all these curtsey lunges 🔥

Michelle

W2/D4 Wk 2 Day 4 | Legs + Booty

This was great! Definitely going to feel it tomorrow. The squat + dumbbell swings were fun.

W2/D5 Wk 2 Day 5 | Upper Body + Core

This one is killer! In a good way , feeling strong!

Wow! This was intense-I struggled much more than anything previously.  But good!

Megan

W3/D1 Wk 3 Day 1 | Full Body

Elena

Elle

Mily

W3/D2 Wk 3 Day 2 | Legs + Booty

W3/D3 Wk 3 Day 3 | Upper Body + Core

Benedetti

Whew! Hitting the saddlebags today! Thank you!

Christine

W3/D4 Wk 3 Day 4 | Legs + Booty

W3/D5 Wk 3 Day 5 | Upper Body + Core

Whew.  I had to modify due to soreness from the last few classes! 😜 #toasted

W4/D1 Wk 4 Day 1 | Full Body

W4/D2 Wk 4 Day 2 | Legs + Booty

W4/D3 Wk 4 Day 3 | Upper Body + Core

W4/D4 Wk 4 Day 4 | Legs + Booty

Whew girl.  I’m still sore from the leg day two days ago! I have a feeling my obliques will be talking tomorrow!

Overhead presses are hard!! I modified the deadlift to push-up by doing the deadlift then just modified push-ups on my knees with hands on the mat. My hips and back aren’t flexible enough to jump! Plus, I don’t like putting weight in my wrists on dumb bells, doesn’t feel right. Other than that great workout!

Heart rate up to 153. Wasn’t really planning to sweat but got glowy 💪🏻

W4/D5 Wk 4 Day 5 | Upper Body + Core

W5/D1 Wk 5 Day 1 | Full Body

W5/D2 Wk 5 Day 2 | Legs + Booty

Those knee slides got me! This workout was tough but felt so good 💪🏼

W5/D3 Wk 5 Day 3 | Upper Body + Core

Ended up testing positive for covid yesterday so wasn't feeling the best, but didn't want to feel like I was losing progress, so I just did the exercises without dumbbells and oh my, still worked up a sweat! And now I feel great!! 😁

Laura

W5/D4 Wk 5 Day 4 | Legs + Booty

W5/D5 Wk 5 Day 5 | Upper Body + Core

Linda

W6/D1 Wk 6 Day 1 | Full Body

Angie

W6/D2 Wk 6 Day 2 | Legs + Booty

My brain and body cannot comprehend the diver push ups 🤣 but my shoulders are toast!

Andrea

W6/D3 Wk 6 Day 3 | Upper Body + Core

Haven’t found a workout of hers yet, that I don’t love! Always get a good thorough in app sesh!😎

Ashli

W6/D4 Wk 6 Day 4 | Legs + Booty

LaJuana

We did it 🔥💪🏼 shoulders are toast! Feeling strong after these last 6 weeks. Amazing program!

W1/D4 Wk 1 Day 4 | Legs + Booty

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