Name: Playbook - Nikki Leonard - Total Body Mayhem
Uploaded: 2022-12-24T12:20:23.040Z
Duration: 30 min
Description: Total Body Mayhem

Heather

Brittney Howell

Ashley

Jackie

Tegan

Loved it. I’ll definitely repeat this one!

Amanda

Carmen

I looove this, do quick and effective💪🍻

Emina

Anonymous

Wanna train like a beast, follow Nikki’s workouts.

Jacqueline Buan

Love this one! My everything 🔥🥵💪

Ashly Vandenengel

Lisa

EMOM for 28 MINUTES:
A) 20 KB SWINGS
B) 15 SUMO DEADLIFT HIGH PULL
C) 10 REVERSE LUNGE TO SQUAT
D) 10 THRUSTERS
E) 10 BURPEES
F) 30 MTN CLIMBERS ON DBs
G) 10 RENEGADE ROWS

EMOM - Every Minute on the Minute

Rest is the time left over within the minute after you’ve completed the reps of each movement.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

KB sumo high pull

- Perform a Reverse Lunge with both legs
- Then perform an air squat
- lunge, lunge, squat = 1 rep
- weight optional

Reverse Lunge to Squat

- Holding a DB in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the DBs overhead
- Lower the DBs back to your shoulders repeating movement

DB thrusters

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Start in a plank position hands on DBs
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers on DBs

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Total Body Mayhem

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

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 Mayhem

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