Name: Playbook - Nikki Leonard - Chest & Shoulders EMOM
Uploaded: 2022-12-24T12:20:23.074Z
Duration: 45 min
Description: Chest & Shoulders EMOM

Brittney Howell

Julie

Heather

❤️🔥 felt my soul leave my body. But in the best way possible 💪🏼

Brittnie

Destiny

My shoulders are lit! Another great upper body workout from Nikki!!!!

Ashley

Like clockwork, shoulders falling off the bone

Jacqueline Buan

Valerie

Jessie

EMOM FOR 25 MINUTES:
A) 15 DB Floor Press
B) 20 DB Chest Fly
C) 10 Seated Arnold Press
D) 14 Seated Alternating Hammer Curls
E) 10 Push-ups

EMOM - EVERY MINUTE ON THE MINUTE

Rest break is the time left in the minute after you’ve completed your reps for each movement.

- Lay on your back with your knees bent and feet planted on the floor.
- Start by holding a pair of DBs, palms facing in, arms bent with elbows on the floor.
- Press the weight straight up and then reverse the motion tapping the floor with your elbows each time.

DB Floor Press

- Laying on your back with knees bent and feet planted on the floor.
- Have DBs pressed out towards the ceiling.
- While one DB is pressed out, bend your elbow with the other arm opening up the chest and dropping the elbow to the floor.
- Reverse the motion and alternate to the other side.

10/10

Alternating DB Chest Fly

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Seated Arnold press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Seated Alternating hammer curls

- Start in a plank on your hands and feet.
- Lower yourself sending elbows straight back towards your sides, chest as close as possible to the ground.
- Keep your core tight and body straights
-Squeeze your glutes and push through the palms of your hands.

Push-ups

Chest & Shoulders EMOM

Jessica

Merry Christmas from my side of the world 🎄 what a way to start the day! Let the treats begin 🥳😘

Nicole

12 Days of Christmas 🎄

Ashley Dowell

Always 5 ⭐️ workouts. Just what I needed!

Lisa

UPPER BODY EMOM🔥

Realized how out of shape I am with that one 😅

I didn’t want to work out today so 3.5 rounds in 20..I’ll take it

Kristina

LUNG & FULL BODY BURNER 🔥

Trish O Malley

3 sets and still awesome 💦🥵💦🔥

Total Body Burner

Great combo of movements! 🔥😵‍💫

FULL BODY FUNCTIONAL TRAINING

Leg Droppin, Booty Poppin

Nice little upper body burn! I really enjoyed this one.

Shelly

Ashly Vandenengel

Carmen

UPPER BODY SESH

Well that was awesome for a Tuesday 💪💦

It was a great workout! My first workout postpartum, at 6 weeks. Super stoked to continue!

Sarah

Upper Body 🔥 Arms & Abs

Lower Body Blaster

I was able to do 7 rounds of each in 30 while my tending to my 1 year old…keep workouts like this coming!

That's how you start a Monday off from work 💦🥵💦

🔥🥵crazy me went for another 3 rounds 🥴🥵 loved it!

FUNCTIONAL CARDIO 😮‍💨

Thank you for keeping the app open ❤️

Spicy Saturday Combo

That just about killed me wowza 💦🥵💦

Holey heck! That AMRAP was the longest 12mins of my life 🥵💦

DOUBLE TROUBLE

Total Body Combo 🔥

It’s fine. I’m fine. Everything is fine. 😵🪦

Amanda

BUY IN BUY OUT

13-10 is all I had time for but still good

13 rounds of what just happened 💦🥵🤪💦

Shoulder Spice

2 sets for a in jiff workout this Monday morning 💦🥵🦵🍑💦💦

MOVE IT OR LOSE IT MONDAY 👊🏻🔥

Did a lot better than I thought I could, now I can't feel my arms 😂

Olivia Long

SUPER SATURDAY

🥵don’t hate it at all…not one bit😝

Perfect total body. This was fun!! ❤🔥

TOTAL BODY BURN 🔥

Jessica Wilber

Upper Body Builder

How to adjusts the reps but we got it done 🍑💦🥵☠🦵💦💦

Did this one again because 😮‍💨 🔥 could not breathe! 💀

QUAD & BOOTY DAY

Emina

Ugh. Second time. Not easier 🤣
Love to hate it.

Kelly

COMBO EMAMBO MONDAY

Wow. I totally underestimated this work out.  My body is on fire. 🔥🔥🔥💪💪💪Great workout.

Nadine

That was so hard, yet amazing! 🥵🔥💜

FOR TIME 🔥 13-1

Did this one again and it did not disappoint! 😅 🌶️

How was it? I'm alive I think or maybe not 🥵💦☠💦🥵

TOTAL TUESDAY SMACKDOWN

Such a great quick and fulfilling workout!!

Candice Garcia

SPICY SATURDAY 🔥

Phewww.... did 5 rounds in18 mnts with 20lb dumbells...🥵

TOTAL BODY FOR TIME

TOPS TUESDAY

Simultaneously saving my life and killing me each workout 😮‍💨

HIGH INTENSITY EMOM

Maria

Definitely one of my top 15 workouts I have done with you!!! 😳🥵

TOTAL KILLER COMBO 🔥

Kate Kim

Awesome...what can someone do if they struggle to get up from the reverse burpee?
💦💦

That was hard 🥴💛 Definitely one I will repeat.

Those lunges… well, all of it. 😵‍💫💀 Soooo good.

Lucy

EVERY DAY IS HUMPDAY

Great workout for my birthday.  🎁🎂💪

First workout after a long vacation.  I’m dying ☠️🔥☠️🔥

UPPER BODY BURNER

Thats was perfect for the start to Wednesday 💦🥵💦💦

Andreina

First workout with the new app. DEAD ☠️☠️

Rachel

TRIPLE DECKER 🔥💪🏻🔥

2 rounds for a in jiff kinda workout and wowza that kicked my 🍑💦🥵☠

TOTALLY FUNCTIONAL

Tessa

Oh the sweat and mayhem of this one! Loved all of it ⭐⭐⭐⭐⭐

Shoulders were on fire 🔥 this was a good one! 👏🏼

Upper Body Building Monday 💪🏻

Great!! Thanks for the modifications...postpartum pelvis not quite ready for double unders!

Colleen

SATURDAY CHIPPER 💪🏻

Nice little burner to get the body going 💪🏽

Samantha

Wow 🤩 That was a sweaty one! The 1 1/4 squats catch up to you. I underestimated this workout. Awesome 👏 👏👏

Awesome. Definitely got me everywhere 🤣

TOTAL BODY BURNER

It hurt just as much second time round 😂 sis a sweaty mess 💦🔥

Love the buy in/buy out workouts! 🔥💪

Holy cow! 😅🤣 my booty and legs on fire!

This was a 5 star workout but I thought I’d have to click every star so I started at 1 😩 great workout for upper and lower body. I was wrecked after.

Okay this one is getting saved! So fun and such a great workout 🔥❤️

Who thought this up!? I used to have arms!!! 
I totally got all those burpee push ups done on time each round btw…definitely didn’t bleed over into the clusters the last two rounds 🥴😉. 
I rate this five flexes 💪💪💪💪💪

Total Body Combo Tuesday 🔥

Those last couple push ups were ugly! But got it done🔥

Sabrina

Oh yeah. That’ll get ya there 😍🥴 🚬🤣🤣

Man I’ve craved one of these amazing workouts lately!! 🔥🔥

This is now also a favorite love working multiple areas at once! 🔥🥵🔥

Fire Friday Combo 🔥

🙌🏻 so good! Only did 15 minutes but my legs are still on fire!!

TOTAL BODY BUILDING

Once again that one tried to kill me 💦🥵☠😈💦🤬💦💦

COMBO MAMBO 💃🏽🔥

Anonymous

I finally got to this workout yesterday and my butt is sore in all the right places! 🎉

Chest & Shoulders EMOM

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