Name: Playbook - YOGOSKENZ . - 👊🏽Thursday- Glutes
Uploaded: 2023-08-15T18:24:00.680Z
Duration: 55 min
Description: 👊🏽Thursday- Glutes

NOICE!!! Challenging to keep good form, but totally doable!

Robin Packer

Meg Goodman

Oof, this was a killer. I wanted to give up. But each exercise is just one set. So I kept focusing on just one set at a time, check it off, then work on checking the next one off. And I DID it! It’s one of those workouts that makes me feel so proud once I’m done, because I see what  I’m capable of accomplishing if I just push through.

Elizabeth

Round 2: JELL-O gotta love that feeling! Happy Friday for me! Let’s go!! 🔥 💪

Amanda

Teja

Did this with a training run! ☠️ but that hip stretch after! 👏🏼

Sydney

The workout was great and the yoga flow was amazing! My favorite one yet! The stretches felt heavenly!

Alyssa

The hip openers were much needed! Feeling great after this

Jaydn

Felt amazing!!  I was doubtful that I would last the whole workout, but it was worth the hard work and the yoga afterwards was amazing for my hips!  Definitely something I’ll use again after runs!

Michelle Jacobson

This is one of my favorites. Easy to do at home, but so intense, I was shaking. And the yoga flow was easy enough for someone even like me (not super flexible) to do, and it felt GREAT.

So good! Love this workout paired with this yoga flow. Hips feel so good and I know my booty is going to be sore tomorrow.

Lindsey

This was a great workout! I’ve done it before and I was sweating within minutes! And great hip stretch in the yoga!

Erin

Leticia Lopez

Rachael Patterson

So good. Had a few hiccups with my 16 month old getting her back teeth and waking up early from nap time but I got it done, focusing on commiting to this program ❤️

Lisa Sosa

molly

Megan

Holy cow! No I can see why you are drippin sweat in your videos! Woo!

Jantse

Sheri

My butt and things have officially turned to jelly. The yoga stretch afterwards was exactly what my legs needed after that burn!!

So easy to follow and I love your encouragement throughout!❤️

Amazing work and out and flow combination!

Valerie

Takes me awhile to complete, but getting it done

Makala

Definitely the sweatiest workout this week so far for me!

Savannah

Hip and glute stability is something I really need to work on. This routine was perfectly balanced. Mobility/Stabilty plus resistance training.

Erica

Really full circle workout, felt tight and worked but loose and stretched by the end. Excited for more!

Marissa

Got my husband to do this one with me-we competed… had so much fun 😆

Callie Peone

I loooooove this home booty workout. It’s only the first week and I really do feel so much stronger. I’ve done this workout multiple times and it was challenging but I can see my improvement. I went into back bends after and finished with the hip flow which was so yummy!

Alexandra

“I can hear Peppa pig.” 😂 loved this workout so much.

The beginning of the hips flow is missing some poses on the left side but I just paused it and did it on my own. Just thought you’d like to be aware if you aren’t already! Loved this combo of wo and yo! Thank you 🙏🏼 ☺️

Jessi

WOYO Week 1, Thursday glute workout and yoga flow was awesome!

Morgan

When I woke up this morning on day four of week one, I thought there's no way I can get. A workout in today, I'm just going to do yoga and rest. But I decided to push okay anyway, and to my surprise, I did all 400 booty reps and yoga! So glad I showed up for myself today and put the work in.

Love all the booty work! It was super easy to follow. This yoga flow was also one of my favorites! 💪🏼❤️

Lyssa Nunn

Lamisa

Obsessed with the hip flow! Did it twice to deepen it! Felt great!

Lauren

Kicked my butt! I haven’t sweat so much from a workout in idk how long!

Stephanie

I can already tell even sitting will hurt tomorrow 😂

Emel Ozturk

Danae

I’m proud of myself cause I did this !! And I’ve never felt hip flow so good before!! It means I had a really good workouts!!

Nahoko OkadaAttey

My butt is on fire. I don't think I'll be able to sit today... The hip opening yoga was needed after that. 🔥🔥🔥

HOME BOOTY 400 🍑 
Need- band, box or bench 

Welcome to Day 4 of WOYO! This is a fun one because EVERYONE wants to work the BOOTY! 🙌🏽 

This is called “Home booty 400” because if you do the whole thing, you’ll be doing about 400 reps of leg + glute exercises!! 😱😱 

20 exercises:
The first 10 are basically bodyweight leg exercises to get your muscles warm & activated . 

The second 10 exercises are almost all with a resistance band and target the booty even more! 

Yes it’s a lot of booty exercises haha!! 
NO RESTS! Try to exhaust your glute muscles! 

The point was to put a bunch of leg & glute exercises in one place that you can do at home! Hope you love it!

YOGA: End with a nice hip flow to stretch those Glutes after all that work!

Warm up

Step Ups

Hip Thrusts

Squat jumps

Froggie pulses

Single leg straight glute lifts

Warrior 3 glute lifts

Supported pistol squats

Duck walks

1. Banded squat pulses

2. Banded side steps

3. Banded dead lift pulses

4. Glute Bridge lift + hop

5. Double leg Glute Bridge hops

6. Kneeling kick backs

7. Kneeling cross overs

8. Clam openers

9. Kick backs

10. Wide leg squat pulses

👊🏽Thursday- Glutes

Love the “yes be kind and gentle but there’s also a time and place to be harder on yourself and push yourself” I definitely need to hold myself more accountable!

Kelsey

Sara

Excited for the new program and challenge!

Alivia

💛 Sunday- Mindfulness Goal 1

I did one min for each exercise & I wish I did the full two! Still good to know where I stand with each exercise. Bring it on!!!

Dani

I did each exercise for 1 min instead, as I’m just getting back into working out after time off and a surgery. Still sweat, still made me feel good, and still excited to compare my results 6 weeks from now :)

Jessie

Whoa girl. That was HARD! Loved every second of it though

📝 WOYO Fitness Test

Pshew!! That was tough esp with a bruised possibly cracked rib. But it felt great on my legs!!

Felt great to be led through a flow instead of teaching one myself. Felt some of my own tightness restrict me from full expression so looking forward to week six progression!

This is soooooo relaxing Kenzie I love it!

🧘🏽‍♀️ WOYO Yoga Flow “Test”

NICE!!! This felt great!! I did 3 reps.
The wall sits were a titch too long for me, so I did do a break.

Easy to follow, great pace, good workout!

Mar 

Not overwhelming, because the movements aren’t too advanced. But still very challenging and got me super sweaty :)

👊🏽Monday- Legs

Ancsi

I look forward to the day when I can do all these moves with out dropping to my knees!!!

Kiera

👊🏽Tuesday - upper body

Favorite work out so far in this challenge!!!
I almost took a day off to get a good run in ‘cause I was SO sore from the first 2 days.
I am SO glad I went ahead and did this!!

The last two days were killer, and I definitely finished this workout a lot less sweaty. It was still a bit challenging though because of how sore I am from day 1 and 2

Kailee Openshaw

Didn't feel like I got a workout afterwards. Was a bit easy, but I'm sure my body needs that sometimes. Doing the tripod is a new challenge for me.

Noel

👊🏽Wednesday- Full Body

Incredible! My arms are shaking!!! 🤣🤣gonna be doing this one again!

Savannaha

Holding true to this week’s focus, I pushed myself and did 3 sets instead of two!

👊🏽Friday- Arms & Abs

That was short and intense! I love how you’re able to creatively make yoga a sweaty workout.

Today’s yoga flow was exactly what I needed in mind and body. ❤️ Thank you!

Cealia

👊🏽Saturday- Yoga Day!

I really appreciate YOUR positivity, Kenz!! You remind me of Sally McRae aka the Yellow Runner!

This extra addition to the program helps so much- I love the mindset!

Julie

I love this mindfulness goal this week Kenzie! Thank you for complimenting my messy bun! Lol

💛 Sunday- Mind Goal 2

Really good work out!!! Thanks!
I ran 3 miles before this… I want to slowly add running into this challenge. I think I’ll do easier runs on leg dominant days and slightly longer runs on arm days.

Loving getting my workout and yoga in all in under 60 min! Thank you 💕

Amelia

💥Monday- Legs

I’m a beginner and this arm workout was what I needed to start off to become stronger. Thank you!

Favi

Nice!!! I’m not sure I’ll be able to get a fork up to my mouth but really good upper body work!!

I did not know how much my neck and shoulders needed that until now🤍🤍🤍🤍🤍

Katie

💥Tuesday- Arms 💪🏽

I thought I wasn’t going to be able to do it! Those dang burpees do my in everytime lol but I pushed through and got it done!

Not gunna lie, I was a little intimidated by this workout, but I did it!!

So killer! My husband did this with me and it kicked both of our butts👌

💥Wednesday- Full Body

I want to like these workouts, but they are extremely hard to follow this way. Are we supposed to repeat it as you did it twice? I wish you would record each move individually like a normal workout.

Taylor

Jessica

💥Thursday- LEGS (no equipment)

That was awesome!!!
Feeling stronger in my push ups!!!

This was a really great, quick but intentional core workout. I didn’t have any trouble doing everything that you did in the yoga flow, and it felt sooo good!

💥Friday- Core 🔥

Pshew! I kept slipping off my side crow! I was sweaty from my 4 mile run into the the workout!!

Didn’t have enough time to get to the yoga but everything before it had me SWEATIN’!

💥Saturday-full body fire 🔥

This is going to be so hard! I’m really happy with the goal and definitely need to be more accepting of where I am on this journey. Thanks!

💛 Sunday- Mind Goal 3

Lori

Great workout! My legs are definitely feeling it

Can always count on you for a killer workout.

🌞Monday - Legs

That was tough!!!
I had no idea how tight my pecks are!!

That was fun and challenging! Love your workouts 😊

I was shocked I could do the chin stand at all! I still need to work on... everything. 😂 but this was so much fun.

🌞Tuesday- Arms/Core

Nice!! This workout challenged my speed. Trying to do these moves quickly and with good form was tricky!

I did 2 rounds because I have strep throat and didn’t want to over exert myself with going really hard, so I modified a lot but felt really good. 
Burpees 17,23 
Squat jumps 40, 43
Push-ups 37, 25 
Crow crunches 25, 26
Jump lunges 25, 35

Can't believe how much more flexible I already am. Really enjoying all the workouts this week!

🌞Wednesday- Full Body

Sweaty goodness! I did start with a 1 mile warm up run and it set me up for perfection.

That was so good! My legs and glutes are still feeling it from the workout in the beginning of the week but i loved this one! And that yoga flow in the end was lovely. Thank you!

🌞Thursday- Legs

Can’t lie… those hand stand wall walls were TOUGH!!

You make wall hops looks waaaaay easier than what they are!!!!!!!

Gail

Definitely had to modify some but sweaty!! Core is already sore!!!

🌞Friday- CORE (upper body)

Pshew!! That was a lot of push-up-y work!!

Loved that yogo-wo!
Lots of practice for the crow pose as I've never tried it before but had so much fun

🌞Saturday // full body (yoga-based)

Love this mindfulness goal!! I’ve been working on this for my New Years resolution.

Love this week's goal. Picking up my banjolele this week, finishing BLACKOUT by Candace Owens, and maybe even making a piece of jewelry. All stuff I used to do before kiddos that has gotten put on the back burner.

I started a painting today in hopes it will help me with this mindfulness goal this week. I’m going to work on it every night when the kids go to bed instead of surfing Instagram. 🤞🏼🧡

💛 Sunday- Mind Goal 4

Was a little easy for a Monday, but nice to have when you don't have much time. I used a band for all the moves and was able to go through it twice.

Love how much burn this give in such a short time😅

LOVED this workout!! After each set, I did the lift weighted with a squat bar to go with it!!

Mandy :)

✈️ Monday- Legs

I really enjoyed the workout and learning new yoga moves. I am so tight and not flexible, I found it really difficult 😅

Michelle.tucker@sapowernetworks.com.au

Loved the workout that helped me practice handstand strength! Most fun workout I’ve done so far this series 💃🏽

Abbi Maurer

✈️Tuesday- Arms/Core

I did this workout once after a 3 mile warm up jog. Pshew!! I feel well worked and energized!!! Now to go fuel!!!

I enjoyed the workout, but needed to repeat it 3xs for myself.

✈️Wednesday- Full Body

I am a puddle of sweat. I did a mile run warm up, 2 rounds of this circuit and then the yoga and I am jello! So good!

Loved this one!! I had to psyche myself up for it though because I hate burpees so much!  So after the initial 30 burpees warmup, I loved the rest of this one! Haha!  Made me sweat for sure!

Wendi

✈️Thursday- Legs (Bodyweight)

I did a 3 mile run to warm up so I skipped the burpees. And the later stages of each tabata saw my pace slacken quite a bit! But I did them all plus the yoga flow. Good stuff! I feel my push ups getting stronger.

👊🏽Thursday- Glutes

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