Name: Playbook - Nikki Leonard - Swoll Sesh 💪🏻 IN A JIFF
Uploaded: 2022-08-22T03:36:39.642Z
Duration: 16 min
Description: Swoll Sesh 💪🏻 IN A JIFF

Heather

Jessica

Brittany

Did this in a sweater and it was 🥵 lol

Nicole

Ashley

Ashly Vandenengel

Carmen

Great start to a Monday & the week 💪💦🥵🏃‍♀️💦

EMOM FOR 16 MINUTES:
10 UNDERHAND BENT OVER ROW
12 TRICEPS KICK BACKS R/L
10 SEATED BENT OVER REVERSE FLY
10 SIT & PRESS

60 SECONDS REST BETWEEN SETS

*Modify DBs instead of barbell for underhand bent over row
*Modify Reverse Crunch for Sit & Press

- Grip a Barbell or pair of DBs with an underhand grip
- Bend over at the waist with slight bend in your knees
- Perform Bent over Row

Underhand Grip Bent Over Row

- DB in one hand and elbow at 90 degrees leaning over with a flat back
- Extend arm back until parallel with the ground
- Slowly return to starting and repeat

R then L

DB triceps kickback

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

- Lying on your back on the floor holding a pair of DBs to your chest
- Perform sit-up off the floor engaging core
- Press the DBs up over your head as you sit up
- Return to starting position under control

Sit & Press

Swoll Sesh 💪🏻 IN A JIFF

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

Ange

Brittney Howell

KB FULL BODY 🔥 IN A JIFF

TOTAL BEACH BODY 🔥

Jessie

Sandra

LEG DAY 🦵🏼 IN A JIFF

Fire Friday Workout 💪🏻 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 🥰

Swoll Sesh 💪🏻 IN A JIFF

Community

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