Name: Playbook - Nikki Leonard - W1/D5 BB CYCLE 💪🏻
Uploaded: 2022-06-21T02:05:29.667Z
Duration: 45 min
Description: W1/D5 BB CYCLE 💪🏻

Shelly

Brittany

Lisa

Heather

4 SETS
30-45 SECONDS REST BETWEEN MOVEMENTS
A) 10 ALTERNATING SEATED SHOULDER FLY TO CHEST RAISE
B) 10 DB AROUND THE WORLD
C) 10 KB OR DB SQUAT TO CURL
D) 10 - 3 POINT STANCE BENT OVER ROW

60 SECONDS REST BETWEEN SETS

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS
A) 10 ALTERNATING SEATED SHOULDER FLY TO CHEST RAISE
B) 10 DB AROUND THE WORLD
C) 10 KB OR DB SQUAT TO CURL
D) 10 - 3 POINT STANCE BENT OVER ROW

60 SECONDS REST BETWEEN SETS

- Sit on a box or bench holding a pair of DBs with good posture
- Lift the DBs out to the side with a slight bend in your elbow
- Return the DBs to your sides and then lift to the front with an underhand grip on the DBs (palms facing the ceiling)
- Alternate between the two movements

1 Shoulder Fly + 1 Chest Raise = 1 Rep

DB Seated Shoulder Fly to Chest Raise

- Stand holding a pair of DBs with the ends touching
- Lift the DBs away from the body and up and over your head touching the ends at the top
- Maintain good posture by keeping your hips tucked under (no arch in the back) and core tight

DB Around The World

- Hold the KB in an upright position
- Perform a squat
- Hold the squat at the bottom and curl the KB
- Stand and repeat

KB Squat to Curl

- Place your hand on a box or bench with feet staggered behind you
- Bend over and lift the KB or DB off the ground
- Keep back flat and core tight with your rear deltoid engaged (no rounding of the shoulder)
- Pull the DB up towards your chest, shooting your elbow to the ceiling, squeezing your shoulder blade
- Control the descent of the weight

3 Point Stance Bent Over Row

Upper Body Back & Shoulders

W1/D5 BB CYCLE 💪🏻

Sandra

Perfect weightlifting workout for a busy day and not a lot of time!!

W1/D1 BB CYCLE 💪🏻

W1/D2 BB CYCLE 💪🏻

That little thing packed a punch
💥🤛🏼

Nicole

W1/D3 CHIPPER

Struggle bus with those movements today but we got 3 rounds in 🦵

Maria

Not sure I’m going to be able to move tomorrow 😬🥵

Brittney Howell

W1/D4 BB CYCLE 💪🏻

That workout was bad a*️⃣*️⃣!!!
Loved it!!🤙🏼

Only 3 rounds but they where awesome 💦

W1/D6 BB CYCLE 💪🏻

4 sets of that fir a perfect start to a Monday 💪💦

W2/D1 BB CYCLE

2 sets for a quick little leg burner wowza 🦵

🥵🍑🦵 only got 4 sets done because of time and my legs being on fire!!!

Ashly Vandenengel

I just realized that I hate step ups 🥵

W2/D2 BB CYCLE 💪🏻

Emilie

W2/D3 SATURDAY CHIPPER 💪🏻

Valerie

W2/D4 BB CYCLE 💪🏻

Those reverse lunges were brutal. 💪🏼

Lucy

W2/D5 BB CYCLE 💪🏻

W2/D6 BB CYCLE 💪🏻

Had to do this one again! Yesss so much fun!

W3/D1 BB CYCLE 💪🏻

Those 5 rounds felt awesome this morning 💦💦💦

felt so strong with those hang snatches 👏🏼👏🏼

Sarah

W3/D2 BB CYCLE 💪🏻

5 rounds of what just happened but in a good way 💦🥵💦

W3/D3 SUPER SATURDAY

W3/D4 BB CYCLE 💪🏻🔥

W3/D5 BB CYCLE 🦵🏼🔥

Ashley Dowell

W3/D6 BB CYCLE 💪🏻

3 sets to fire up this Monday 💪🔥💦

W4/D1 BB CYCLE 💪🏻

3 sets for 💪Tuesday & a little 🍑🦵

it doesn’t get any more effective than that 💪🏼

Carmen

W4/D2 BB CYCLE 💪🏻

W4/D3 TOTAL BODY 🔥

Ashley

W4/D4 BB CYCLE 💪🏻🇺🇸

3 sets to start the week and crush a Monday 💦💪🦵🍑🥵

loving all the “hidden” core work 👌🏼

W4/D5 BB CYCLE 💪🏻

3 sets for a hump day 💦🍑🦵💦🥵

W4/D6 BB CYCLE 🍑🔥

Row to push was a struggle then get your 🍑 kicked by the devil press...3 rounds not enough time for my 4th but still awesome 💦💦💦

So spicy. I needed this workout! 💃🏻

W5/D1 BB CYCLE 💪🏻

And I ☠ and a lot of 💦...so good 👏

W5/D2 BB CYCLE 💪🏻

Got 3 sets in and those felt so good 💦💪💦💦

Great upper body workout! 🔥🔥💪🏻

W5/D3 BB CYCLE 💪🏻

These workouts are really helping me isolate the muscle and helping me make sure I’m doing the movement correctly.  Loving it!

W5/D4 BB CYCLE 💪🏻

4 rounds and it was struggle bus the whole time but we did it 👏💦💦

one of my favorite workouts you’ve ever written 👏🏼👏🏼

W5/D5 BB CYCLE 💪🏻

W5/D6 BB CYCLE 💪🏻

W6 / D2 BB CYCLE 💪🏻

Four rounds but that was some 💦💦💦

You had me wanting to 🙅🏽‍♀️after the first round 🥵 those endorphins though 😍🔥

🔥 I will definitely be doing this one again! 🥵

W6/D1 BB CYCLE 💦

W6/D3 BB CYCLE 🔥

This one fooled me at a first glance! 🥵🔥🔥

W6/D4 BB CYCLE 👊🏻

That was a struggle for the whole workout but felt good to get it done for the day 🥵

W6/D5 BB CYCLE 🔥

There are no words. 🔥😵‍💫💦💦💦💦

W1/D5 BB CYCLE 💪🏻

Community

More workouts from Nikki Leonard