Name: Playbook - Nikki Font - Back, Biceps, Abs
Uploaded: 2024-01-09T06:11:00.536Z
Duration: 45 min
Description: Back, Biceps, Abs

You will need access to a gym !!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

• these are for the HIIT exercises. I recommend setting your stop watch up in front of you & following the time that way!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Work for time, distance, or calories
- Increase speed as comfortable

⚡️Skiers

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

Hold a dumbbell in each hand

Perform a push up, then just your feet just outside of your hands

Hold a squat position, keeping your elbows against your inner thighs

Perform a bicep curl

Return to starting position

⚡️Burpee to bicep curl

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Begin with your chest up against an incline bench with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

⚡️Dumbbell bent over reverse flies

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
- Stand up & perform a bicep curl

⚡️Dumbbell bent over row to curl

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

⚡️Dumbbell renegade rows

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* switch sides every round

⚡️Oblique crunches

Back, Biceps, Abs

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Back, Biceps, Abs

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