Name: Playbook - Nikki Leonard - W2/D2 BB CYCLE 💪🏻
Uploaded: 2022-06-18T02:37:55.458Z
Duration: 45 min
Description: W2/D2 BB CYCLE 💪🏻

2 sets for a quick little leg burner wowza 🦵

Heather

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

Ashly Vandenengel

I just realized that I hate step ups 🥵

Maria

Kelly

Brittney Howell

Carmen

5 SETS
A) 8 Single Leg Curtsy Lunge to Squat R/L
B) 20 Jumping Lunges
C) 10 Goblet Squat to Calf Raise
D) 15 DB Sumo Squats
E) 10 Box Step-Overs + Front Squat

30-45 SECONDS REST BETWEEN MOVEMENTS

60 SECONDS REST BETWEEN SETS

MODIFY TO BODY WEIGHT ONLY!
- Jumping Lunges to Reverse Lunges

Start in a standing position with your feet hip-width apart.

Take a step back with your right leg and place it behind your left leg.

Bend your knee and lower down until your left thigh is parallel with the floor.

Keep your chest up and back straight, driving up through your front foot back to your starting position and squat.

Perform all reps on one leg first and then the other.

Single Leg Curtsy Lunge to squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Start with feet shoulder width apart holding a KB in front.

Perform a Goblet Squat keeping chest up and core tight.

Upon standing press up through the balls of your feet to perform a calf raise squeezing your calves at the top.

Return to starting position and repeat.

KB Goblet Squat to Calf Raise

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

Start by holding a pair of Dumbbells on your shoulders.

Step up and over a box keeping your chest up and core engaged pushing through the mid foot and heel.

Perform a front squat after each time you step up and over the box.

DB Box Step-Overs with Front Squat

Spicy Legs

W2/D2 BB CYCLE 💪🏻

Sandra

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

Shelly

W1/D1 BB CYCLE 💪🏻

Deniz

Brittany

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 🦵

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

W1/D4 BB CYCLE 💪🏻

Lisa

W1/D5 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

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 💪🏼

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. 🔥😵‍💫💦💦💦💦

W2/D2 BB CYCLE 💪🏻

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