Name: Playbook - Nikki Leonard - Fire Friday Workout 💪🏻 IN A JIFF
Uploaded: 2022-08-19T05:22:07.178Z
Duration: 16 min
Description: Fire Friday Workout 💪🏻 IN A JIFF

Brittney Howell

Heather

Firery start to a Friday 🔥🥵💦💦🔥

Jessica

Drop snatch feels weird but I’ll get the hang of it soon

Brittany

Quick and efficient. Perfect to fit into my busy day!

Ashly Vandenengel

So much accomplished in just 16 minutes 😬🔥

Ashley

Yes yes yes!! I've taken a break from this style of training and boy have I missed it! This is exactly what my body loved doing ❤️🙏👏🔥

Loved this one..so I went for 6 rounds 🤪🥵🔥🔥

Drop snatch is still a challenge but I did it 💦💦💦💦

EMOM FOR 16 MINUTES:

A) 10 DB DROP SNATCH (5/5)
B) 3 - 10 WIDE MOUNTAIN CLIMBERS + 3 PUSH-UP COMBO
C) 10 ELEVATED STRAIGHT LEG DEADLIFT + 10 GOBLET SQUATS
D) 10 SIT & PRESS

60 SECONDS REST BETWEEN SETS

EMOM FOR 16 MINUTES:

A) 10 DB DROP SNATCH (5/5)
B) 3 - 10 WIDE MOUNTAIN CLIMBERS + 3 PUSH-UP COMBO
C) 10 ELEVATED STRAIGHT LEG DEADLIFT + 10 GOBLET SQUATS
D) 10 SIT & PRESS

- Hold one DB on your Shoulder
- Drop down into a squat & press out the DB overhead at the same time
- With weight pressed out overhead return to standing
- Bring the DB back down to your shoulder
- Repeat

5 reps on R & L for total of 10 Reps

DB Drop Snatch

- Start in a plank position on your hands and feet
- Bring one foot up as close as you can to your hand
- Jump your foot back switching the other foot to be up by your other hand
- bound back and forth for a total of 10 reps
- Perform 3 push-ups after that

10 Wide Stance Mountain Climbers + 3 Push-ups = 1 rep

Modify: mountain climbers from an incline & push-ups from either your knees or from an incline

Wide Stance Mountain Climber to Push-up Combo

- Use a plate or set of DBs to elevate your heels
- Hold one DB by one end and perform a straight leg deadlift - pushing your hips back, bending at the waist with straight legs
- Tap the DB to the ground and reverse the motion keeping back flat and core tight
- Then after all reps completed for DL, bring the DB up to your chest and perform a Goblet Squat with heels still elevated.

10 Deadlifts + 10 Goblet Squats

Feet Elevated Straight Leg Deadlift to Goblet Squat Combo

- Lay on the floor with legs straight and holding a plate over your chest
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Sit & Press

Total Body Functional Training

Fire Friday Workout 💪🏻 IN A JIFF

Woof-I am so out of CV shape, but thanks for the challenge!  Awesome!

Ange

KB FULL BODY 🔥 IN A JIFF

TOTAL BEACH BODY 🔥

Jessie

Sandra

LEG DAY 🦵🏼 IN A JIFF

Swoll Sesh 💪🏻 IN A JIFF

Leg Dayyy - IN A JIFF

2 sets and a 15 min run to start the week 💦💪🏃‍♀️💦🥵

Upper Body IN A JIFF 💪🏻

Great start to my Monday 🤙🏼😮‍💨

No backpack modified with kettle bell 🤦🏻‍♀️🤷🏻‍♀️

Back Pack Workout

Didn’t have a box but just jumped on my pretend box 🤗

Marisol 

Core & Booty 🔥

Great workout, did 4 rounds!! 20 lbs... S. W. E. A. T.

TOTAL BODY 40/20

Out..   of.... breath.... love these workouts!

Struggle bus for 5 rounds but we did it 💦🥵💦

Werk it Wednesday 🔥

Whewww......I don't think I have words after this work out... short and fire ! The burpees+push-ups killed me!

Total Body Combo 🔥

Finished off with a run 💦🏃‍♀️💦

TUESDAY TOTAL IN A JIFF ⚡️

Did a little modification today but still got the burn 🔥

I love the workouts that are with body weight 🥰

Fire Friday Workout 💪🏻 IN A JIFF

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