Name: Playbook - Nikki Leonard - Back, Booty, Core
Uploaded: 2022-10-21T03:06:33.534Z
Duration: 30 min
Description: Back, Booty, Core

Shelly

Veronica

Ashley Dowell

Ashley

More workouts like this one, please!!💯

Liliana Womble

Anonymous

Brittney Howell

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 20 ALTERNATING BENT OVER ROWS
B) 10 REVERSE LUNGE TO SQUAT
C) 10 REVERSE BURPEES
D) 20 SCISSOR KICKS
E) 20 FLUTTER KICKS
F) 10 CANDLESTICKS

60 SECONDS REST BETWEEN SETS

* Modify Reverse Burpees with Incline Push-Up to Alternating Knee Crunch
* Modify Scissor Kicks with Heel Marches
* Modify Flutter Kicks with Heel Slides
* Modify Candlesticks with Reverse Burpees

- Start with a wide stance
- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up alternating, engaging your lats
- Keep your core tight

Dumbbell alternating bent over rows

- Hold a DB in front
- Step back into a Reverse Lunge with the right leg
- Step forward and perform a Goblet Squat
- Step back into a Reverse Lunge with the left leg

Reverse Lunge R + Squat + Reverse Lunge L = 1 Rep

Alternating Reverse Lunge to Squat

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

- Lay on your back with your hands at your sides
- Lift straight legs off the ground
- Alternate overlapping your legs side to side

Scissor Kick Crossover

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start laying on your back with legs straight
- Perform a reverse crunch and lift your hips off the ground feet towards the ceiling
- Bring hips back to the ground tucking your knees in and then pressing straight out in front of you
- Repeat

Candlesticks

Back, Booty, Core

Sandra

Heather

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!

Ashly Vandenengel

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.

W1/D3 GLUTES & HAMMIES

Carmen

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!!!

Back, Booty, Core

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