Name: Playbook - Nikki Leonard - DAY 23 - WORKOUT 2
Uploaded: 2022-04-12T02:54:10.277Z
Duration: 45 min
Description: DAY 23 - WORKOUT 2

Carmen

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 5 - 3 to 1 SUMO PULSE SQUATS TO FULL EXTENSION
B) 20 DEAD BUGS WITH OVERHEAD HOLD
C) 20 TABLE TOP HOLD KICK BACKS
D) 20 SPLIT STANCE LUNGES WITH OH HOLD

60 SECONDS REST BETWEEN SETS

WALK or RUN with remaining time.

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 5 - 3 to 1 SUMO PULSE SQUATS TO FULL EXTENSION
B) 20 DEAD BUGS WITH OVERHEAD HOLD
C) 20 TABLE TOP HOLD KICK BACKS
D) 20 SPLIT STANCE LUNGES WITH OH HOLD

60 SECONDS REST BETWEEN SETS

- Start in a wide stance holding a DB with both hands
- Come down as far as you can in Sumo Squat and Pulse 3 times
- Stand all the way up on the 4th rep

3 Pulse Squats to 1 Full Extension = 1 Rep

Sumo Pulse Squat to Full Extension

- Start lying on your back with knees bent at 90 degrees, feet off the ground, and holding a weight pressed out above you
- Engage your core and lower one leg straightening it out and then bringing it back into the starting position
- Alternate legs each time
- low back should always be touching the ground

*Modifications:
- without weight
- performing heel marches instead of fully extending the leg

Dead Bug holding weight overhead

- Start on your hands and feet with your knees bent hovering above the ground and hips tucked under you
- Lift one foot off of the ground and kick your foot up towards the ceiling with knee still bent and squeeze your glutes
- All reps on one side and then the other

10/10

Table Top Hold Kick Backs

- Start in a split stance with a DB pressed out overhead in the opposite hand of the foot that is forward
- Perform stationary lunges with the DB pressed OH (overhead) the whole time
- All reps on one leg then the other

10/10

Split Lunge with OH Hold

BUTTS & GUTS

DAY 23 - WORKOUT 2

Ashley

Shelly

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

Jessica

DAY 1 - WORKOUT 1

DAY 1 - WORKOUT 2

Heather

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

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

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

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 23 - WORKOUT 2

Community

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