Name: Playbook - Nikki Leonard - DAY 15 - WORKOUT 1
Uploaded: 2022-04-10T12:25:26.104Z
Duration: 45 min
Description: DAY 15 - WORKOUT 1

Heather

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

Jessie

💪💪💪🥵🥵🥵🔥! Happy Monday

Carmen

Ashley

4 SETS
30 SECONDS REST BETWEEN MOVEMENTS

A) 21’s BICEPS CURL COMBO
B) 20 BALLISTIC LUNGES WITH ROW
C) 10 SEATED SHOULDER FLY TO CHEST RAISE
D) 10 PUSH-UPS ON DBs with KNEE DRIVE

60 SECONDS REST BETWEEN SETS

WALK or RUN with remaining time.

4 SETS
30 SECONDS REST BETWEEN MOVEMENTS

A) 21’s BICEPS CURL COMBO
B) 20 BALLISTIC LUNGES WITH ROW
C) 10 SEATED SHOULDER FLY TO CHEST RAISE
D) 10 PUSH-UPS ON DBs with KNEE DRIVE

60 SECONDS REST BETWEEN SETS

- Perform 7 Half Reps bottom
- Perform 7 Half Reps top
- Perform 7 Full Reps

21’s Biceps Curl Combo

Start in a wide stance holding one dumbbell.

Lunge laterally to the opposite leg of the hand you are holding your dumbbell in.

Once in the bottom of the lunge perform a DB Row by shooting your elbow back & bringing the DB up close to your chest then extending your arm back down.

Alternate to the other side switching the dumbbell into the other hand. Repeat the movement as directed.

Ballistic Lunge with Row

- Sit on a box or bench holding a pair of DBs with good posture
- Lift the DBs out to the side with a slight bend in your elbow
- Return the DBs to your sides and then lift to the front with an underhand grip on the DBs (palms facing the ceiling)
- Alternate between the two movements

1 Shoulder Fly + 1 Chest Raise = 1 Rep

DB Seated Shoulder Fly to Chest Raise

Perform a push-up on a pair of Dumbbells.

Bring one knee into your chest after each push-up to challenge core strength.

Push-ups on DBs with Alternating Knee to Chest

UPPER BODY BUILDER

DAY 15 - WORKOUT 1

Shelly

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

Jessica

DAY 1 - WORKOUT 1

DAY 1 - WORKOUT 2

Brittney Howell

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

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

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!

Valerie

DAY 11 - WORKOUT 1

DAY 11 - WORKOUT 2

Emilie

DAY 12 - WORKOUT 1

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

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 15 - WORKOUT 1

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