Name: Playbook - Nikki Leonard - UPPER EMOM MONDAY
Uploaded: 2022-12-24T12:20:23.055Z
Duration: 20 min
Description: UPPER EMOM MONDAY

Heather

Nicole

I just love your workouts 🥺😍❤️🔥💪

Carmen

❤️❤️❤️❤️ I love this workout

Brittney Howell

Another great one! Really enjoyed the heavy kettlebell swings and hang snatches! The EMOM format makes it so easy with the timer on the app. Just put in the total minutes and hit the ground running!! 🔥

Anonymous

Tere

Katka

Ashly Vandenengel

Adel

Ashley

Valerie

Lisa

EMOM FOR 20 MINUTES:
A) 10 ARNOLD PRESS
B) 10 DB HANG SNATCH
C) 10 SIT & PRESS
D) 20 HEAVY KB SWINGS

EMOM - EVERY MINUTE ON THE MINUTE

REST IS TIME LEFT WITHIN THE MINUTE AFTER YOU HAVE COMPLETED THE REPS FOR EACH MOVEMENT.

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

- Start by standing holding a pair of dumbbells
- Push your hips back with a slight bend in your knees and swing the DBs through your legs.
- Extend your legs and squeeze your butt thrusting the DBs above your head.
- Press out the DBs above head, lower them to your shoulders and then from there swing them back down in between your legs & repeat.

DB Hang Snatch

- Start by lying on your back holding a pair of DBs, KB or a plate on your chest, legs extended.
- Perform a Sit-up and press the weighted object above your head at the same time.
- Reverse the motion bringing the weight back down to your chest & repeat.

*Modify with regular sit-ups or Reverse Crunches

Sit & Press

- 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

4 MOVES UPPER EMOM 💪🏻

UPPER EMOM MONDAY

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

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!

UPPER EMOM MONDAY

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