Name: Playbook - Stacie Montanaro - Stairs + Booty
Uploaded: 2024-03-26T21:41:45.716Z
Duration: 60 min
Description: Stairs + Booty

Repeat each circuit for as many rounds as you can in 10 minutes. Don’t forget to set your timer!

If this is in your workout and you don’t have access to stairs, feel free to swap this out with another cardio of choice! 💧

STAIRS

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Dumbbell Lateral Step Up

Dumbbell Side Lunge

Jump Squat Tap

10 MINUTE ROUND 1️⃣

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell Squat Press

10 MINUTE ROUND 2️⃣

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlift

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Curtsy lunge

10 MINUTE ROUND 3️⃣

Stairs + Booty

Kristen

Power Booty

Great sweat paired with a 20 minute tread incline walk👏🏼

AMRAP Legs

Hot Fire Legs 1️⃣3️⃣

Quick Leg Day

40 Min Tread & Legs 6️⃣

50 Min Legs + Core 📍 Advanced

40 Min Tread & Legs 5️⃣

40 Min Tread & Legs 4️⃣

JENNIFER

I’m unsure if I’m sweating…or crying.

Booty + Abs: 10 Minute Rounds 3️⃣

What a burn out!🔥 Inner thighs are already jelly

Michaela Giromini

That was a killer workout! Loved it! 🔥🔥🔥

Kristen Sims

Hot Fire Legs 8️⃣

40 Min Tread & Legs 3️⃣

40 Min Tread & Legs 2️⃣

Taylor

Sonya

Emma

Booty + Abs: 10 Minute Rounds 2️⃣

40 Min Tread & Legs 1️⃣

Advanced Booty ⭐️ 8 Min Rounds 6️⃣

Nicole

Advanced Booty ⭐️ 8 Min Rounds 5️⃣

Legs Get It 5️⃣

Hot Fire Legs 7️⃣

40 Min 🍑 Booty + Abs

Legs Get It 4️⃣

Swapped the tread for stairs and I know I’m going to be feeling this one for a few days 🥵🔥

First workout with you and phew I’m beat 🔥🔥🔥

McKenna Meyer

Advanced Booty ⭐️ 8 Min Rounds 4️⃣

So good!! Love love love SWS workouts 🔥

Devan

Hot Fire Legs 6️⃣

Advanced Booty ⭐️ 8 Min Rounds 3️⃣

Booty & Core

Legs Get It 3️⃣

Legs Get It 2️⃣

Legs Get It 1️⃣

40 Min Tread & Legs

🔥🔥🔥🔥🔥 Short and challenging!

Hot Fire Legs 5️⃣

Hot Fire Legs 4️⃣

Hot Fire Legs 3️⃣

Hot Fire Legs 2️⃣

💕 this app and Staces workouts are amazing 
I’ve worked with her for years

Kimberly

That was great! Fairly quick but definitely effective!

Hot Fire Legs 1️⃣

Short & Sweaty Glutes 2️⃣

30 min but wow I’m so sweaty, it felt so good ☺️

Short & Sweaty Glutes 1️⃣

5 Round Booty 🍑2️⃣

5 Round Booty 🍑1️⃣

Lower Body Circuits

Booty + Abs: 10 Minute Rounds

Advanced Booty ⭐️ 8 Min Rounds 2️⃣

Felt so good to get back into working out! This was  a great, challenging workout!!😍

Stairs + Booty

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