Name: Playbook - Nikki Leonard - Smoked Shoulders 🥵
Uploaded: 2022-12-24T12:20:23.091Z
Duration: 30 min
Description: Smoked Shoulders 🥵

Brittney Howell

Heather

You need to improve the timer so I don’t have to use external timers for the workout. And where is short workouts? Warmup?

Diana

This was doable with a baby attached to me like a weight vest! Minus the core, but I saved that for the end! Shoulders done 🤌🏽

Kate Kim

I’m definitely going to feel this one tomorrow!! 🔥

Liliana Womble

5 ROUNDS
20 SECONDS REST BETWEEN MOVEMENTS
A) 10 Seated Front Raise
B) 10 Seated Shoulder Fly
C) 10 Seated Cuban Press
D) 40 Seconds of Sit & Press
E) 40 Seconds of Skaters

60 SECONDS REST BETWEEN ROUNDS

In a seated position with legs open wide, lift a pair of dumbbells just above your shoulder level and return to starting position. Maintain good posture with a tight core.

Seated DB Front Raise

Start seated in an upright position with good posture, tight core & legs together. Holding a pair of dumbbells with a slight bend in the elbow lift the dumbbells straight to the side until both arms are parallel to the floor.

Seated DB Shoulder Fly

Take a dumbbell in each hand with a pronated grip in a seated position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position.

To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.

Now press the dumbbells by extending at the elbows, straightening your arms overhead.

Seated DB Cuban Press

Start by lying on your back with legs straight holding a DB, KB or Plate on your chest.

Perform a sit-up and simultaneously press the object above your head.

Reverse the motion back to starting position and repeat.

Sit & Press

Lateral bounds shooting the opposite foot of the one that’s played behind you. Tap the ground near the foot that is planted each time.

Skaters

Smoked Shoulders

Smoked Shoulders 🥵

Jessica

Ashley

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

Nicole

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

Leg Droppin, Booty Poppin

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

Shelly

Ashly Vandenengel

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!

FUNCTIONAL CARDIO 😮‍💨

Thank you for keeping the app open ❤️

Spicy Saturday Combo

That just about killed me wowza 💦🥵💦

Holey heck! That AMRAP was the longest 12mins of my life 🥵💦

DOUBLE TROUBLE

Total Body Combo 🔥

It’s fine. I’m fine. Everything is fine. 😵🪦

Amanda

BUY IN BUY OUT

13-10 is all I had time for but still good

13 rounds of what just happened 💦🥵🤪💦

Shoulder Spice

Valerie

2 sets for a in jiff workout this Monday morning 💦🥵🦵🍑💦💦

MOVE IT OR LOSE IT MONDAY 👊🏻🔥

Did a lot better than I thought I could, now I can't feel my arms 😂

Olivia Long

SUPER SATURDAY

🥵don’t hate it at all…not one bit😝

Perfect total body. This was fun!! ❤🔥

TOTAL BODY BURN 🔥

Jessica Wilber

Upper Body Builder

How to adjusts the reps but we got it done 🍑💦🥵☠🦵💦💦

Did this one again because 😮‍💨 🔥 could not breathe! 💀

QUAD & BOOTY DAY

Emina

Ugh. Second time. Not easier 🤣
Love to hate it.

Kelly

COMBO EMAMBO MONDAY

Wow. I totally underestimated this work out.  My body is on fire. 🔥🔥🔥💪💪💪Great workout.

Nadine

That was so hard, yet amazing! 🥵🔥💜

FOR TIME 🔥 13-1

Did this one again and it did not disappoint! 😅 🌶️

How was it? I'm alive I think or maybe not 🥵💦☠💦🥵

TOTAL TUESDAY SMACKDOWN

Such a great quick and fulfilling workout!!

Candice Garcia

SPICY SATURDAY 🔥

Phewww.... did 5 rounds in18 mnts with 20lb dumbells...🥵

TOTAL BODY FOR TIME

TOPS TUESDAY

Simultaneously saving my life and killing me each workout 😮‍💨

HIGH INTENSITY EMOM

Maria

Definitely one of my top 15 workouts I have done with you!!! 😳🥵

TOTAL KILLER COMBO 🔥

Awesome...what can someone do if they struggle to get up from the reverse burpee?
💦💦

Chest & Shoulders EMOM

That was hard 🥴💛 Definitely one I will repeat.

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

Lucy

EVERY DAY IS HUMPDAY

Great workout for my birthday.  🎁🎂💪

First workout after a long vacation.  I’m dying ☠️🔥☠️🔥

UPPER BODY BURNER

Thats was perfect for the start to Wednesday 💦🥵💦💦

Andreina

First workout with the new app. DEAD ☠️☠️

Rachel

TRIPLE DECKER 🔥💪🏻🔥

2 rounds for a in jiff kinda workout and wowza that kicked my 🍑💦🥵☠

TOTALLY FUNCTIONAL

Tessa

Oh the sweat and mayhem of this one! Loved all of it ⭐⭐⭐⭐⭐

Julie

Shoulders were on fire 🔥 this was a good one! 👏🏼

Upper Body Building Monday 💪🏻

Great!! Thanks for the modifications...postpartum pelvis not quite ready for double unders!

Colleen

SATURDAY CHIPPER 💪🏻

Nice little burner to get the body going 💪🏽

Samantha

Wow 🤩 That was a sweaty one! The 1 1/4 squats catch up to you. I underestimated this workout. Awesome 👏 👏👏

Awesome. Definitely got me everywhere 🤣

TOTAL BODY BURNER

It hurt just as much second time round 😂 sis a sweaty mess 💦🔥

Love the buy in/buy out workouts! 🔥💪

Holy cow! 😅🤣 my booty and legs on fire!

This was a 5 star workout but I thought I’d have to click every star so I started at 1 😩 great workout for upper and lower body. I was wrecked after.

Okay this one is getting saved! So fun and such a great workout 🔥❤️

Who thought this up!? I used to have arms!!! 
I totally got all those burpee push ups done on time each round btw…definitely didn’t bleed over into the clusters the last two rounds 🥴😉. 
I rate this five flexes 💪💪💪💪💪

Total Body Combo Tuesday 🔥

Those last couple push ups were ugly! But got it done🔥

Sabrina

Oh yeah. That’ll get ya there 😍🥴 🚬🤣🤣

Man I’ve craved one of these amazing workouts lately!! 🔥🔥

This is now also a favorite love working multiple areas at once! 🔥🥵🔥

Fire Friday Combo 🔥

🙌🏻 so good! Only did 15 minutes but my legs are still on fire!!

TOTAL BODY BUILDING

Once again that one tried to kill me 💦🥵☠😈💦🤬💦💦

COMBO MAMBO 💃🏽🔥

Anonymous

I finally got to this workout yesterday and my butt is sore in all the right places! 🎉

Smoked Shoulders 🥵

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