Name: Playbook - Nikki Leonard - TOTAL KILLER COMBO 🔥
Uploaded: 2022-12-24T12:20:22.893Z
Duration: 30 min
Description: TOTAL KILLER COMBO 🔥

Maria

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

Ashly Vandenengel

Brittney Howell

The most fun cardio haha 😆 I am ☠️ such a quick and effective workout!

Valerie

Awesome! 4 movements that totally kicked my bootay 🔥❤

Ashley

Lisa

Heather

EMOM FOR 20 MINUTES
A) 12 Biceps Curls to Power Jack
B) 10 Plyo Lunge to Sumo Squat Jump Combo
C) 10 DB Upright Goblet Squats
D) 10 DB Hang Snatches

EMOM = Every Minute on the Minute

- Hold a pair of DBs and curl them up to your shoulders with the end of the DB facing the ceiling
- Jump your feet out and in pressing the DBs up and bringing them back down to your shoulders (PowerJack)
- Lower the DBs to starting position and repeat
- Keep weight light to moderately heavy

Biceps Curl to Power Jack

- Jump down into a lunge and explode up into a Wide Stance
- Perform a Sumo Jump Squat
- Alternate to the other leg and perform another Plyo Lunge
- Sequence goes: Plyo Lunge R, Sumo Jump Squat, Plyo Lunge L, Sumo Jump Squat etc.

- 1 Plyo Lunge R + 1 Sumo Jump Squat + 1 Plyo Lunge L = 1 Rep

Plyo Lunge to Sumo Squat Jump Combo

- Stand holding DBs in the upright position by the handles
- Lower into a goblet squat
- Stand up out of squat to full extension
- Repeat for desired reps

Dumbbell Upright Goblet Squat

- Start with a pair of DBs in between your feet
- Deadlift the DBs up to your waist
- Push your hips back sending the DBs through your legs
- Thrust your hips forward extending your legs to create momentum for the DBs
- Pull the DBs up with bent arms and then press them out above your head extending your arms
- Reverse the motion back down through your legs & Repeat

Dumbbell Hang Snatch

Total Killer Combo 🔥

TOTAL KILLER COMBO 🔥

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

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 KILLER COMBO 🔥

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