Name: Playbook - Nikki Leonard - BODY WEIGHT CORE & MORE
Uploaded: 2022-10-21T03:06:16.554Z
Duration: 30 min
Description: BODY WEIGHT CORE & MORE

Way harder than I thought it was going to be!! Had me sweating! Awesome workout!!

Shelly

Looked easy but it wasn’t. That concentric leg workout was 🔥🔥🔥🔥I’m drenched in sweat!!!!!! thank you!👏😅

Stephanie

Made me sweat but I enjoyed it. Going to feel it tomorrow lol

Amadeo

Heather

Melodie

It was really good. After the second wrong I already feel the burn which is a good thing.

Kimberly

I always underestimate body weight workouts!

Brittney Howell

Good the squats were rough lol have you thought about doing a couple if foam roller recoveries? Im gonna need it lol

Sabrina

Carmen

Did this one with my 4 month old doing tummy time! Multi tasking at its best! Xx

Kate Kim

So good!  I’m going to do this one at least 1x a week.

Lisa

Julie

Brittnie

So good! My shoulders definitely loved the swimmer and shoulder combo move.

Lucy

Ashly Vandenengel

4 SETS
30 SECONDS REST BETWEEN SETS

A) 12 Bird Dog R/L
B) 12 Kneeling Squat to Standing Combo
C) 10 Superman + Shoulder Mobility Combo
D) 10 Concentric Squats R/L

- Start on your hands and knees 
- Elevate one arm & opposite leg
- Extend both arm & opposite leg & squeeze holding for 1-2 seconds
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward
- Stand with both feet into a 1/4 squat the lower yourself back down & repeat.

Kneeling Squat to Standing Combo

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top & bend at your elbows bringing them back towards your body squeezing shoulder blades together.
- Extend elbows to straighten arms & then swoop them around your back to touch your finger tips behind you.
- Reverse the motion with your arms to bring them back in front.
- Lower back to starting position

Superman + Shoulder Mobility

-Start in a seated position with one foot off the ground and the planted foot directly under your hips.
-Press through the floor and stand, extending your hips & squeezing your glutes.
-Slowly lower your body back down to the seated position & repeat.

Concentric Single Leg Squats

BODY WEIGHT CORE & MORE

Sandra

So so dang good!! Thanks for always keeping it interesting, efficient and effective!

Linda

W1/D1 GLUTES, QUADS, HAMMIES

Jenna

Mat is full of sweat ⭐️⭐️⭐️⭐️⭐️

Nadine

🔥🦵 couldn’t get the last set completely done but that was a good one!

W1/D2 GLUTES, QUADS, HAMMIES

Selten so geschwitzt. Ich schwitze am kleinen Finger 😅

Not often sweated like this. Also sweating out of my Little Finger.

Ashley

W1/D3 GLUTES & HAMMIES

Nicole

W2/D1 BOOTY-LICIOUS

That definitely helped me get motivated to do the rest of the stuff I need to today! 🥵🤌

This was great! Fighting a horrible sicknes but forced myself anyway. Only had time for 4 rounds but still a killer!

Wow. So good. And tough in the best way possible 🙃☠️🔥🍑

W2/D2 BOOTY POPPIN EMOM 🍑

W2/D3 BOOTY BURN

Whew!! Killer! Loved this one! 🎉🎉🎉🎉

W3/D1 LOWER BODY BARBELL 🔥

W3/D2 LEG & BOOTY BLASTER

I loved this workout!!!! My body was so sore already that man did I really feel it in my butt! That will teach me not to miss my recovery shake😂

😅 that felt like a lot of rounds this morning 🥵 but I got it done 🎉

W3/D3 Lower Body Blaster

W4/D1 BOOTY BURNER 🍑🔥

First gym workout in a while, between skiing while the snow/weather has been amazing and being sick. Def feel stronger on my skis bc of this program! Loved this workout!!!

BODY WEIGHT CORE & MORE

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