Name: Playbook - Nestingwithgrace Fitness - 22nd Day of Christmas!!
Uploaded: 2023-12-22T13:51:39.366Z
Duration: 30 min
Description: 22nd Day of Christmas!!

Travis

Norma Shivers

On the 22nd day of Christmas my trainer gave to me...

Buy In 25 Push Press

20 min As Many Rounds as Possible

5 Navy Seal Burpees
10 KB Swings
15 KB/DB/Barbell Front Squat
10 OH Lunges (R+L=1)
5 Man Makers

Buy out 25 Strict Dumbbell Press

- Hold a barbell at your shoulders 
- Dip torso by bending your knees and press barbell up overhead

Push press

- Perform a burp with a knee to elbow from each leg in each rep

Navy seal burpee

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

overhead lunges (double)

1. Position your body in a standard Press Up position on the floor with your hands gripping the Dumbbells
2. Inhale and brace your core, glutes and grip
3. Perform a Press Up. Make sure that both the chest and thighs make contact with the ground. Exhale
4. Once you have returned to the starting position, inhale, brace your body, then row the right Dumbbell with your right arm. Keep your body tight and strong.
5. Next, complete a single Dumbbell Row with your left arm. Exhale
6. Inhale. Bring your feet forwards then spring your body upwards into the Squat position. Ensure that the hip crease drops below the knee crease so that you break parallel. Rest the Dumbbells on your shoulders
7. Squat powerfully upwards. Press both Dumbbells at the top of the movement. Make sure to lockout your arms and reach full hip, knee and arm extension. Exhale during the Dumbbell Press portion of the movement
8. Return to the starting Press Up position.
9. Repeat for the desired number of reps

Man-makers

22nd Day of Christmas!!

Joanna

24th day of Christmas!!

Matthew Johnson

23rd Day of Christmas!!

21st day of Christmas!!

20th day of Christmas!!

Shannon

My favorite workout of the month so far! A good mix of

19th Day of Christmas!!

18th day of Christmas!!

Shower was an experience, but I know how good it is for me, so we survived!

17th Day of Christmas!!

Good one. I’m still sore from yesterday!

Megan

16th day of Christmas!!

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥😫😫😫😫😫😫😫😫😫😫🥺🥺🥺🥺🥺🥺🥺🥺☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️

15th of Christmas!!

I like occasionally getting that cardio in!

14th day of Christmas!!

Perfect. Are ground to overheads always medicine balls? Or are they ever a barbell?

13th Day of Christmas

Chana

12th Day of Christmas!!

Awesome!!!! Perfect Monday start. Thank you!!!

11th Day of Christmas!!

Active recovery day felt great! Stretching is always a treat, and a reminder to myself to add it in to my daily routine.

10th Day of Christmas!!

Anonymous

9th Day of Christmas!!

8th Day of Christmas!!

I’m not sweating, you’re sweating! 😅

7th day of Christmas!!

6th Day of Christmas!!

Tough workout!! Hoping soon there is a slow walking workout 😆

Shoulders started burning after one round. Felt good though!

5th Day of Christmas!!

Great workout! I ignored the part that said “4 rounds”

I liked this!  Used my assault bike for buy in and out. The only confusing things was that the workout said 4 rounds but only had 21-15-9 for reps. Maybe there was supposed to be a 6 or 3?

This is so awesome! We feel like we’re getting in shape. Thank you!!

4th Day of Christmas!!

3rd Day of Christmas

2nd Day of Christmas!!

Thanks for the motivation to keep exercising this whole holiday season! Ready for this.💪🏻💪🏻💪🏻

Went pretty quickly. I didn’t have access to running so I did the elliptical.

22nd Day of Christmas!!

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