Name: Playbook - Nikki Leonard - TOTAL BODY BURNER
Uploaded: 2022-12-24T12:20:22.996Z
Duration: 30 min
Description: TOTAL BODY BURNER

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 👏 👏👏

Julie

Awesome. Definitely got me everywhere 🤣

Amanda

Ashley

Lisa

Heather

Carmen

EMOM FOR 25 MINUTES:
A) 10 KB BOTTOMS UP GOBLET SQUAT W/CURL
B) 10 LATERAL LUNGE + WINDMILL R
C) 10 LATERAL LUNGE + WINDMILL L
D) 10 PUSH-UP W/LATERAL KB PLACEMENT
E) 10 - 1 1/4 SQUATS

EMOM - EVERY MINUTE ON THE MINUTE

REST IS THE TIME LEFT OVER WITHIN THE MINUTE AFTER ALL REPS HAVE BEEN COMPLETED

WEIGHT SUGGESTIONS:
6-12+ months PP: 25-35lbs
2nd Trimester, 3-6 months PP: 15-20lbs
3rd Trimester, 6-12 weeks PP: 5-10lbs

*Modify no windmill & push-ups from knees

- Stand holding kettlebell in the bottoms up position by the handle
- Lower into a goblet squat
- Perform a Biceps curl
- Stand up out of squat to full extension
- Repeat for desired reps

KB Bottoms Up Goblet Squat with Biceps Curl

- Start in a very wide stance holding one KB or DB
- Lunge laterally to the same side you are holding the weight 
- As you come up to standing press the KB out over your head
- Shift your hips back and twist body reaching your other hand towards the ground keeping the weight pressed out above you
- Return to start position and repeat 
- All reps on one side and then the other

Lateral Lunge to Windmill

- Start in a plank on your hands and feet
- Perform a push-up
- Move KB with one hand from one side to the other
- Repeat

*Modify from your knees

Push-up with Lateral KB Movement

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 squat

TOTAL BODY BURNER

Jessica

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!

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

Ashly Vandenengel

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 BURNER

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