Name: Playbook - YOGOSKENZ . - 🔥🍑 Back & Glutes @ the Costa Rica Retreat! 🏝
Uploaded: 2023-08-15T18:25:03.805Z
Duration: 25 min
Description: 🔥🍑 Back & Glutes @ the Costa Rica Retreat! 🏝

Hillary

CRYSA

Heyo! I wanted to share our bomb workouts from the Costa Rica retreat with you- b/c most of them are equipment free! - Except this one has dumbbells and is GREAT! 🔥
I hope you like seeing everyone working hard too! 😝 
We followed this up with back bends & heart openers while our back bodies were warm!

Repeat it all 2x!

I will also post - separately via a link - the 4 min bridge hold challenge we did after the 2 sets! So keep your eye out!

Warm up

10 each leg!
Option to add a curl at the top of the lunge pulse! If not, just hold the weights! 
We are all doing between 7.5-12 lbs here (in each hand).

Lunge Curls

DB squat jump

DB plank row

Back crunches

These are slow and controlled- try not to use your hands. Focus on using your back muscles!

Up Dog Push Ups

Frog pulses

Try to keep both hips down to really activate that Glute, and back muscles!

Single leg iso Glute lifts

Throwing in a little core work to work the other side of the core too! Make sure you’re lifting high, getting those shoulder blades off the ground!

DB toe touches

The back foot should just be used for balance.

15 each leg.

Single leg DB deadlifts

Narrow feet Dead lifts w/DB

15 each leg. 
Heavy or Moderate band used. No easy resistance!

Banded Glute bridge lifts

🔥🍑 Back & Glutes @ the Costa Rica Retreat! 🏝

Great! My warmup was a bike ride so I did that for the warm up!

Amazing for my work vacation day! ❤️🙌🏻

Alejandra

Hannah

🏈 FOOTBALL CAMP FUN 💥 (fun, full body, bodyweight)

Phew!! That was more challenging than I initially thought it would be!! 💪 🔥

Amanda

GRIND TIME (upper body)

Teresa

Madie

That Buuurrn!!! 🔥 so good as always great workout

Mallory

💦 LEG YOGO-WO (yoga-based leg workout)

Amazing ! Loved it so much feel the burn and the strech

Ashley

It was stellar! Definitely underestimated this workout lol
With the mornings looking a little different bc of the kids long sleeps, I’m trying things out at home rather than at the gym. Thanks friend!

Kylie Cannon

Love yoga, but i’m not great at working out so this is a great way for me to do both!!

Yogo-WO (yoga-workout) 😁 - full body, no equipment

Great workout!!! Ready to start the day 💪💪💪

Sarah K

Fantastic full body workout!! 
🔥🔥🔥🔥

Amazing!! Killer workout for the whole body. I feel so good after completing it. This one is a keeper!

Kynedi

HOT FROM HANA 🌺 full body (bench & dumbbell)

Loved it! Love the idea of a sandwich workout! 🥪 💪 Another arm challenge complete! Keep it rocking!

First round confident. Second round okay I feel it. Third round ahhhh 😳😩

Kristin

10.5 Sandwich 💪🏽 (arms)

Sweaty Saturday 🥵

Holy moly!! That was tough one for me!! Killer burn by round 2! But I still crushed it!! 🔥🔥💪

Jessi

I did 2 rounds & my wrists were toast so tested my treadmill mile! 🤙🏼

Sydney

WALL WORK; CORE

Sarah

phew!! That’s a good one to really challenge yourself on!! Loved the fast-pace of it!! Enjoy the day everyone!! ☀️ 💪

Buff Balcony 💪🏽 (upper body/core)

This was an amazing work out!! I am starting from the bottom so I just took my time and made modifications where I needed to. I feel great and so proud of myself for making it through!!

Kelly

Awesome! Your sisters thigh muscles are such goals!! One day 🙏

🔥🍑 Back & Glutes @ the Costa Rica Retreat! 🏝

Community

More workouts from YOGOSKENZ .