Name: Playbook - Nikki Leonard - EVERY DAY IS HUMPDAY
Uploaded: 2022-12-24T12:20:22.917Z
Duration: 30 min
Description: EVERY DAY IS HUMPDAY

Nicole

That was hard 🥴💛 Definitely one I will repeat.

Amanda

Those lunges… well, all of it. 😵‍💫💀 Soooo good.

Lucy

Tessa

Ashley

Jessie

Fun! I’m going to be soar tomorrow 🤙

Julie

Ashly Vandenengel

I felt my booty grow during this killer workout 🏋️‍♀️ 🍑 holy cow 😅

Valerie

Heather

WORKOUT 1
EMOM FOR 16 MINUTES
A) 8 TEMPO SQUATS (3/3/1)
B) 10 STEP-UP TO CURTSY STEP-UP COMBO R
C) 10 STEP-UP TO CURTSY STEP-UP COMBO L
D) 10 DONKEY KICKS R/L

REST 2 MINUTES

WORKOUT 2
AMRAP FOR 12 MINUTES
Starting with 2 Reps and going up by 2 Reps each Round

A) FORWARD TO REVERSE LUNGE R/L
B) SUMO SQUAT TO ALTERNATING HAMMER CURL
C) PUSH-UPS
D) MOUNTAIN CLIMBERS

AMRAP - AS MANY ROUNDS AS POSSIBLE

EMOM FOR 16 MINUTES
A) 8 TEMPO SQUATS (3/3/1)
B) 10 STEP-UP TO CURTSY STEP-UP COMBO R
C) 10 STEP-UP TO CURTSY STEP-UP COMBO L
D) 10 DONKEY KICKS R/L

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo is:
3 Seconds Down
3 Second Hold at the Bottom
1 Second Up

Tempo squats (3s down, 3 hold, 1 up)

- Start holding a pair of DBs at your sides with one foot on a box or bench
- Step-up onto the box
- Step Down on an angle crossing your foot behind your other leg coming down as deep into the curtsy lunge as you can go.
- Stand back up onto the bench bringing your back leg up
- Repeat combo with one regular step-up and one curtsy step-up

Step up to Curtsy step-up Combo

- 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)

BOOTY EMOM

AMRAP FOR 12 MINUTES
Starting with 2 Reps and going up by 2 Reps each Round

A) FORWARD TO REVERSE LUNGE R/L
B) SUMO SQUAT TO ALTERNATING HAMMER CURL
C) PUSH-UPS
D) MOUNTAIN CLIMBERS

AMRAP - AS MANY ROUNDS AS POSSIBLE

AMRAP BOOTY COMBO

EVERY DAY IS HUMPDAY

Jessica

Merry Christmas from my side of the world 🎄 what a way to start the day! Let the treats begin 🥳😘

12 Days of Christmas 🎄

Ashley Dowell

Always 5 ⭐️ workouts. Just what I needed!

Lisa

UPPER BODY EMOM🔥

Realized how out of shape I am with that one 😅

I didn’t want to work out today so 3.5 rounds in 20..I’ll take it

Kristina

LUNG & FULL BODY BURNER 🔥

Trish O Malley

3 sets and still awesome 💦🥵💦🔥

Total Body Burner

Great combo of movements! 🔥😵‍💫

FULL BODY FUNCTIONAL TRAINING

Brittney Howell

Leg Droppin, Booty Poppin

Nice little upper body burn! I really enjoyed this one.

Shelly

Carmen

UPPER BODY SESH

Well that was awesome for a Tuesday 💪💦

It was a great workout! My first workout postpartum, at 6 weeks. Super stoked to continue!

Sarah

Upper Body 🔥 Arms & Abs

Lower Body Blaster

I was able to do 7 rounds of each in 30 while my tending to my 1 year old…keep workouts like this coming!

That's how you start a Monday off from work 💦🥵💦

🔥🥵crazy me went for another 3 rounds 🥴🥵 loved it!

EVERY DAY IS HUMPDAY

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