Name: Playbook - Nikki Leonard - DAY 7 - WORKOUT 1
Uploaded: 2022-04-10T12:25:26.034Z
Duration: 45 min
Description: DAY 7 - WORKOUT 1

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

Amber

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

Heather

Jessica

Well that has me feeling some kind of way 😵‍💫🤣

Nicole

Added a stretch band for the donkey kicks 
Oh my butt !!!

Emilie

Sonya

I used to like Burpees- but after the past 7 days, they can go die a hard death somewhere.

Melissa

EMOM FOR 25 MINUTES:

A) 12 BIRD DOG
B) 10 BURPEE TUCK JUMP
C) 20 ALTERNATING V-UPS
D) 10 DONKEY KICK
E) 3 HALF BURPEE TO MOUNTAIN CLIMBER COMBO

WALK or RUN for the remaining 45 minutes 

*Modify V-Ups with Reverse Crunches
*Modify Half Burpee with incline Push-up & Mtn Climbers from an incline.

EMOM FOR 25 MINUTES:

A) 12 BIRD DOG
B) 10 BURPEE TUCK JUMP
C) 20 ALTERNATING V-UPS
D) 10 DONKEY KICK
E) 3 HALF BURPEE TO MOUNTAIN CLIMBER COMBO

*Modify V-Ups with Reverse Crunches
*Modify Half Burpee with incline Push-up & Mtn Climbers from an incline.

- Start on your hands and knees 
- Elevate one arm & opposite leg
- Extend both arm & opposite leg & squeeze holding for 1-2 seconds
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Place your hands on the floor in front of you 
- Hop back and bring your body to down to the floor, chest touching.
- Press up and Hop forward bringing knees and feet in 
- Jump up bringing your knees toward your chest

Burpee to Tuck jump

-Start by lying on your back with legs straight and your arms stretched out above your head.
-Engage your core and swing your arms over your head lifting one leg off of the floor and tapping your foot with the opposite hand.
-Reverse the motion and alternate sides each time.

*Modify with Alternating Leg Lifts only.
-arms lying at your sides with hands near your butt
-alternate lifting one straight leg at a time.

*Modify with Heel Marches
-lying on your back with legs lifted off of the ground in a 90 degree angle, knees bent
-Alternating tapping your heels to the floor each time.
-engage your core so that your Low back remains on the ground.

Alternating Single Leg V-Ups

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- 10 on the R & L

Donkey kick (bent)

- Perform a Burpee with your chest touching the ground
- Press up from the floor and jump your feet in without taking your hands off of the floor
- Jump feet back and lower yourself back to the floor
- Repeat Half Burpees for 3 Total Reps
- After you complete 3 Half Burpees, stay in the plank position on your hands and feet
- Perform 10 Total Mountain Climbers
- Repeat the sequence

3 Half Burpees + 10 Mountain Climbers = 1 Rep

Half Burpee to Mountain Climber Combo

Abs & Booty EMOM

DAY 7 - WORKOUT 1

Ashley

Shelly

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!

DAY 2 - WORKOUT 2

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

Ashly Vandenengel

DAY 3 - WORKOUT 1

Carmen

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

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

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!

Valerie

DAY 11 - WORKOUT 1

DAY 11 - WORKOUT 2

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 7 - WORKOUT 1

Community

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