Name: Playbook - Nikki Leonard - W3/D3 Lower Body Blaster
Uploaded: 2022-11-09T04:47:34.883Z
Duration: 45 min
Description: W3/D3 Lower Body Blaster

Ashly Vandenengel

I loved this workout!!!! My body was so sore already that man did I really feel it in my butt! That will teach me not to miss my recovery shake😂

Shelly

😅 that felt like a lot of rounds this morning 🥵 but I got it done 🎉

Brittney Howell

Amanda

Heather

Reverse lunges on a Monday was brutal, but we got it done 💥🍑🦵🔥💦💦

EMOM FOR 30 MINUTES:
A) 20 KB SWINGS
B) 20 ALTERNATING REVERSE LUNGES - WEIGHT ON SHOULDERS
C) 12 LATERAL STEP-UPS R
D) 12 LATERAL STEP-UPS L
E) 20 KB DEADLIFTS

EMOM FOR 30 MINUTES:
A) 20 KB SWINGS
B) 20 ALTERNATING REVERSE LUNGES - WEIGHT ON SHOULDERS
C) 12 LATERAL STEP-UPS R
D) 12 LATERAL STEP-UPS L
E) 20 KB DEADLIFTS

WALK or RUN for 20-30 MINUTES

- 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

- Hold a pair of DBs on your shoulders
- Step back into a reverse lunge 
- Stand back up to the starting position
- Alternate legs

Alternating Reverse Lunges

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral step-ups R

Lateral step-ups L

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

KB deadlifts

QUICK BOOTY EMOM

W3/D3 Lower Body Blaster

Sandra

So so dang good!! Thanks for always keeping it interesting, efficient and effective!

Linda

W1/D1 GLUTES, QUADS, HAMMIES

Jenna

Mat is full of sweat ⭐️⭐️⭐️⭐️⭐️

Nadine

🔥🦵 couldn’t get the last set completely done but that was a good one!

W1/D2 GLUTES, QUADS, HAMMIES

Selten so geschwitzt. Ich schwitze am kleinen Finger 😅

Not often sweated like this. Also sweating out of my Little Finger.

Ashley

W1/D3 GLUTES & HAMMIES

Carmen

Nicole

W2/D1 BOOTY-LICIOUS

That definitely helped me get motivated to do the rest of the stuff I need to today! 🥵🤌

This was great! Fighting a horrible sicknes but forced myself anyway. Only had time for 4 rounds but still a killer!

W3/D3 Lower Body Blaster

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