Name: Playbook - Nikki Leonard - DAY 12 - WORKOUT 1
Uploaded: 2022-04-10T12:25:26.078Z
Duration: 45 min
Description: DAY 12 - WORKOUT 1

Emilie

Brittney Howell

Valerie

Melissa

O.M.G complete total body and mental workout! 💪☠🔥

Ashley

Happy Friday!  Just the workout to get the blood flowing…☠️🔥☠️

Lisa

Carmen

WORKOUT A:

10 SETS
5 “BEAR COMPLEX”
- 1 Power Clean
- 1 Front Squat to Thruster
- 1 Back Squat to Behind the Neck Press
- Repeat

60 SECONDS REST BETWEEN SETS

*REST 5 MINUTES*

WORKOUT B

Body Building style workout.
Focus on form and the movements.

4 SETS
20-30 Seconds Rest between movements
A) 10 Single Arm Swing Combo R/L
B) 10 Hang Squat Clean to Cross Body Press R/L
C) 10 Elevated Curtsy Lunge R/L
D) 10 Bear Plank Kick Backs R/L

60 SECONDS REST BETWEEN SETS

WALK or RUN with remaining time

- 1 Power Clean
- 1 Front Squat to Thruster
- 1 Back Squat to Behind the Neck Press
- Repeat

Bear Complex

Body Building style workout.
Focus on form and the movements.

4 SETS
20 Seconds Rest between movements
A) 10 Single Arm Swing Combo R/L
B) Hang Squat Clean to Cross Body Press R/L
C) Elevated Curtsy Lunge R/L
D) Bear Plank Kick Backs R/L

60 SECONDS REST BETWEEN SETS

Using a KB or DB hinge at your hips performing a single arm Swing to Swing + Reverse Lunge.

10 on each arm.

Single Arm Swing Combo

-Perform a single arm squat clean
-upon standing twist your torso pressing the DB or KB diagonally

Hang Squat Clean to Diagonal Press

-Holding a pair of dumbbells step up onto an elevated surface.
-With front foot planted, step down diagonally behind you into a deep curtsy lunge.
-Step back up onto the box or bench & repeat.

10 on each leg

Front foot elevated Curtsy Lunge

-Start in a plank on your hands and feet with your hips tucked under and your knees bent hovering above the floor.
-lift one foot off the ground and perform a kick back
-all reps on one leg then the other

Bear Plank Kick backs

Upper Body Sculpt 🔥

DAY 12 - WORKOUT 1

Shelly

Lovely burn 🔥 & w/garage door open! 40 degrees on Jan 1!

Jessica

DAY 1 - WORKOUT 1

DAY 1 - WORKOUT 2

Heather

DAY 2 - WORKOUT 1

Awesome, simple, quick and effective burn out!

Amber

DAY 2 - WORKOUT 2

Only got three rounds done with my time constraint but good one!

Ashly Vandenengel

DAY 3 - WORKOUT 1

Jessie

DAY 3 - WORKOUT 2

Absolutely love this one. Always my go to cardio

I actually enjoyed this one. 😂 I love double unders and body weight anything.

Lucy

DAY 4 - WORKOUT 1

Moquita Quinan

DAY 4 - WORKOUT 2

Corianne

Nicole

DAY 5 - WORKOUT 1

Got the whole family to join me with this one ❤️

DAY 5 - WORKOUT 2

Great start to my monday...didn't mean to hit one star sorry! Its a five star for sure⭐⭐⭐⭐⭐

DAY 6 - WORKOUT 1

This sucked, but was also awesome somehow lol ❤️

Kelly

DAY 6 - WORKOUT 2

These HIITs are the perfect heart rate boost finishers I've been looking for after my heavy lifts! ❤️❤️

20 min emom and a whole lot of 💦💦💦🥵💦💦💦

DAY 7 - WORKOUT 1

Thank you, Jesus, for active mobility 🙏 
I was dying

DAY 7 - WORKOUT 2

Me starting...I so got this...Me at the end 🥵☠

DAY 8 - WORKOUT 1

Toby

DAY 8 - WORKOUT 2

Loved this so much! Sneaky with the push-ups at the end

DAY 9 - WORKOUT 1

Veronica

DAY 9 - WORKOUT 2

Maria

DAY 10 - WORKOUT 1

Just what a girl needed for a -41 outside in Montana to warm her up 🥵💦🥶

DAY 10 - WORKOUT 2

Great body weight workout to start the week!

DAY 11 - WORKOUT 1

DAY 11 - WORKOUT 2

DAY 12 - WORKOUT 2

Oh boy that one was special. 💪🏻👏🏼

DAY 13 - WORKOUT 1

Did an 18min emom for little in a jiff...but wow that kicked my 🍑

The perfect workout while my son is at practice.

Liliana Womble

This one creeps up on you… like this won’t be so bad… jk

DAY 13 - WORKOUT 2

That was a sneak up on you kinda workout 💦🥵💦

DAY 14 - WORKOUT 1

DAY 14 - WORKOUT 2

Great way to start the week.  Love the workouts that concentrate on the movement.  Let’s me know what areas I need to work on more.  Happy Monday! 🔥🔥🔥

DAY 15 - WORKOUT 1

Treadmill walk/hike for this hump day start

Walk/hike on the treadmill this Tuesday morning💦🥵💦

When your body says let's run but it's 4 outside and snowy in Montana...you hit the treadmill 🏃‍♀️💦💦💦

DAY 15 - WORKOUT 2

Killer workout 💪🏻. Those DB burpees sneak up on you 🥷

Jacolynn

DAY 16 - WORKOUT 1

DAY 16 - WORKOUT 2

10-1 knew I didn't have time for 20 rounds but still awesome 💦💦💦💦

DAY 17 - WORKOUT 1

Perfect way to wrap up a hard day 💪🏻

DAY 17 - WORKOUT 2

DAY 18 - WORKOUT 1

DAY 18 - WORKOUT 2

That workout sneaks up and bites ya 💦💦💦💀

DAY 19 - WORKOUT 1

DAY 19 - WORKOUT 2

DAY 20 - WORKOUT 1 🔥

Awesome but those mtn climbers where gnarly today

This one looked nice but it wasn’t. 😂

DAY 20 - WORKOUT 2

Back & hips hurting so took it easy and did a 22 min walk/hill climb 9n the treadmill

DAY 12 - WORKOUT 1

Community

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