Name: Playbook - Nikki Font - W4/D1 Back, Biceps, Abs
Uploaded: 2023-12-30T00:22:23.920Z
Duration: 45 min
Description: W4/D1 Back, Biceps, Abs

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You will need access to a gym !!

⚡️4 min (20sec ON | 10sec OFF)
• 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

Hold 2 dumbbells in your hands

Perform a push up & in one continuous motion, jump to your feet, stand up & perform a bicep curl

That completes 1 rep

⚡️Burpee to Bicep Curl

Complete both exercises back to back with no rest to complete 1 set

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

Lat Pull-down Superset

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement
- left, center, right = 1 rep

3 Way Standing cable pullover

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

- Start in a plank position 
- Perform 1 push up 
- Drive your knees towards your chest one at a time back and forth 

1 push up + 4 total mountain climbers = 1 set

⚡️Push Up + 4x Mountain Climbers

Complete both exercises back to back with no rest between to complete 1 set

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbows close to your body, back to your hip
- Engage your lat as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Row + Curl Superset

W4/D1 Back, Biceps, Abs

Nessa Breann

Shawna-lei

 Cassie

W1/D1 Back, Biceps, Abs

Emma

W1/D2 Booty & Hamstrings

Great!! Feel in the “boob fat area” 🤪

Rach Mo

Kenzie

W1/D3 Chest, Triceps, Shoulders

W1/D4 Active Rest (Walking)

Mary Petrizzi

Taraf

W1/D5 Booty & Quads

Tatiana

I can’t believe I didn’t die 😅😂 finished at 37 min and burned 270🤩

W1/D6 Full Body HIIT

W1/D7 REST

Dora

I actually died during this whole thing. 😭😭

The reverse flys were so much harder than I expected omg

W4/D1 Back, Biceps, Abs

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