Name: Playbook - Nikki Leonard - DAY 13 - WORKOUT 1
Uploaded: 2022-04-10T12:25:26.087Z
Duration: 45 min
Description: DAY 13 - WORKOUT 1

Jessica

Oh boy that one was special. 💪🏻👏🏼

Toby

Heather

Brittney Howell

Holy HAPPY SATURDAY! This was amazing good 😊

Carmen

EMOM FOR 25 MINUTES:
A) 12 SUMO SQUAT WITH ALTERNATING HAMMER CURL
B) 30 SECONDS SQUAT SHUFFLE
C) 10 DEADLIFT STANCE BENT OVER ROW + PUSH-UP
D) 10 GOBLET SQUAT + CALF RAISE
E) 12 CURTSY LUNGE + TRICEPS EXTENSION

WALK or RUN with remaining time

EMOM FOR 25 MINUTES:
A) 12 SUMO SQUAT WITH ALTERNATING HAMMER CURL
B) 40 SECONDS SQUAT SHUFFLE
C) 10 DEADLIFT STANCE BENT OVER ROW + PUSH-UP
D) 10 GOBLET SQUAT + CALF RAISE
E) 12 CURTSY LUNGE + TRICEPS EXTENSION

WALK or RUN with remaining time

Start with legs in a wide stance with arms straight and a pair of dumbbells in your hands.
Squat down low and perform a Sumo Deadlift squeezing your quads and glutes at the top of each rep.
Perform a single arm DB curl as you go from deadlift to standing, alternating arms each time.

DB Sumo Deadlift with Alternating Bicep Curl

Perform a squat and then jump one foot forward and one foot back in a scissor like fashion. Return to squat jump and perform the shuffle each time alternating which foot goes forward and backwards.

Squat Shuffle

Start in a bent over deadlift stance, arms straight, holding a pair of dumbbells.
Perform a Row, bending at the elbows, pulling your arms back & squeezing your shoulder blades.
Reverse the motion placing the DBs on the ground, jumping your feet back into a plank & perform a push-up.
Jump your feet back into the Bent Over Deadlift Stance position and repeat for desired reps.

Deadlift Stance Row to Push-up

Start with feet in a narrow stance a little bit closer than shoulder width apart.
Holding a DB or KB in the front, perform a Goblet Squat and then as you come up out of your squat perform a Calf Raise.
Repeat series of movement for desired reps.

Narrow Stance Goblet Squat to Calf Raise

Start standing holding a DB overhead with elbows behind your head.
Perform a curtsy lunge sending one leg diagonally behind the foot that is planted.
Upon standing perform an overhead triceps extension.
Alternate legs each time.

Curtsy Lunge with Overhead Triceps Extension

Lower Body Burn

DAY 13 - WORKOUT 1

Ashley

Shelly

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

DAY 1 - WORKOUT 1

DAY 1 - WORKOUT 2

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

Melissa

DAY 7 - WORKOUT 2

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

DAY 8 - WORKOUT 1

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!

Valerie

DAY 11 - WORKOUT 1

DAY 11 - WORKOUT 2

Emilie

DAY 12 - WORKOUT 1

DAY 12 - WORKOUT 2

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! 🔥🔥🔥

Lisa

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 13 - WORKOUT 1

Community

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