Name: Playbook - Nikki Leonard - DAY 3 - WORKOUT 1
Uploaded: 2022-04-10T12:25:25.998Z
Duration: 45 min
Description: DAY 3 - WORKOUT 1

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

Shelly

Jessica

Ashly Vandenengel

That renegade row combo was a 
B!+€# !!!!!!
Always making me feeling stronger and happy I pushed through.

Jacqueline Buan

Adrienne Etienne

Amazing!!!! You motivated me to challenge myself with the 75 Hard! Exactly what is needed! Thank you!!!!

Heather

Carmen

Jessie

Sonya

Didn’t know my shoulders would be burning 🔥 so good!

Valerie

Ashley

4 SETS
30 SECONDS REST BETWEEN MOVEMENTS
60 SECONDS REST BETWEEN SETS

A) 12 DB RDL TO ROW
B) 12 RENEGADE ROW TO HALF BURPEE COMBO
C) 4 - 3 BICEP CURL TO 3 SHOULDER PRESS
D) 30 SECONDS MAX EFFORT PUSH-UPS
E) 30 SECONDS HIGH KNEES

WALK or RUN for 20-30 MINUTES

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Perform a Row pulling the DBs back by your chest, squeezing your shoulder blades then extending your arms lowering DBs back to mid shin
- Lift back up to standing and press hips forward

Dumbbell RDL to Row

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your chest and lower back down
- Repeat with the opposite arm 
- Lower chest & body towards the ground
- Press through your arms to lift back up and jump your feet up towards your hands without taking your hands off of your DBs
- Jump feet back into plank and repeat

Dumbbell Renegade Rows + Half Burpee Combo

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders
- Slowly lower down until arms are extended
- On the 3rd curl press the DBs above your head for 3 reps
- Repeat

3 Bicep Curls + 3 Presses = 1 Rep

Bicep Curl to Shoulder Press Combo

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

DAY 3 - WORKOUT 1

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

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

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!

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 3 - WORKOUT 1

Community

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