Name: Playbook - Nikki Leonard - TOTAL BODY BUILDING
Uploaded: 2022-12-24T12:20:23.021Z
Duration: 30 min
Description: TOTAL BODY BUILDING

Nicole

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

Brittney Howell

Ashly Vandenengel

Anonymous

Those plyo lunge combos are killer!! Loved this one!

Ashley

Ashleigh

Oh ya! This is a good one. I loved this one. Will do this one many many more times!!

Julie

Valerie

Lisa

Heather

Great one to get the week started!🔥😊

EMOM FOR 30 MINUTES:
A) 10 FRONT LUNGE TO PRESS R/L
B) 10 DEADLIFT TO SQUAT
C) 10 RDL TO SINGLE ARM ROW
D) 10 FRONT LUNGE TO REVERSE LUNGE PLYO COMBO
E) 20 ALTERNATING DEAD BUG WITH DB
F) 60 SECONDS REST

- Holding one DB or KB on your shoulder, step forward into a lunge with the opposite leg of the hand that is holding the weight.
- As you go down into your lunge press the weight above your head.
- Push through the front foot to reverse the motion lowering the weight back down to your shoulder.
- All reps on one side and then the other.

Front Lunge to Press

- Start by holding a KB or DB in between your hands.
- Lower the weight to the floor bending at the knees to perform a deadlift.
- Extend your legs to standing and raise the KB or DB to hold up at your chest.
- Perform a Goblet Squat
- 1 DL to Squat combo = 1 Rep

KB Deadlift to Squat

- Hold one KB or DB in both hands and perform an RDL by pushing your hips back, slight bend in the knee and lowering the weight to about mid shin.
- Perform a Single arm row from this position and then reverse the movement to standing.
- Repeat alternating arms each time.

RDL to Single Arm Row

- Perform a Front Lunge to a Reverse Lunge with the same Leg
- Perform a PLYO Lunge to Switch legs
- Repeat

Front Lunge to Reverse Lunge PLYO Combo

- Lay on your back with your knees bent, feet in the air
- Hold a light DB with both hands pressed out towards the sky
- simultaneously lower one leg and reach back behind your head holding the DB with straight arms.
- Return arms and your leg back to start position.
- Alternate legs each time.

Alternating Dead Bug with DB

TOTAL BODY BUILDING

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!

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

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!

TOTAL BODY BUILDING

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