Name: Playbook - Nikki Leonard - W4/D3 BOOTY POWER
Uploaded: 2022-11-16T04:12:23.494Z
Duration: 30 min
Description: W4/D3 BOOTY POWER

Ashley

Ashly Vandenengel

That way harder than I thought! I loved it though!!

Shelly

Nicole

Fiery sweaty start to a Monday 🔥💦💦💦🥵

Heather

Brittney Howell

Carmen

Valerie

EVERY 3 MINUTES x 21 MINUTES
10 Burpees
10 Alternating Snatches
10 Straight leg DL + Conventional DL

Every 3 minutes complete the listed movements and their reps. Whatever time is left within the 3 minutes after you have completed all the movements is your rest break.

- 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

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Alternate hands and repeat

Alternating Dumbbell Snatch

- Begin with a KB or DB in your hand and feet hip width apart
- Lower the weight to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward
- Next, lower the weight to the ground by bending at your knees, keeping your chest upright with a tight core
- Reverse the motion to Standing & repeat the sequence

1 Stiff Leg DL + 1 Conventional DL = 1 Rep

Stiff Legged Deadlift + Conventional DL Combo

EVERY 3 MIN CIRCUIT 🔥

W4/D3 BOOTY POWER

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.

W1/D3 GLUTES & HAMMIES

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!

Wow. So good. And tough in the best way possible 🙃☠️🔥🍑

W2/D2 BOOTY POPPIN EMOM 🍑

W2/D3 BOOTY BURN

Whew!! Killer! Loved this one! 🎉🎉🎉🎉

W3/D1 LOWER BODY BARBELL 🔥

W3/D2 LEG & BOOTY BLASTER

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😂

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

W3/D3 Lower Body Blaster

W4/D1 BOOTY BURNER 🍑🔥

First gym workout in a while, between skiing while the snow/weather has been amazing and being sick. Def feel stronger on my skis bc of this program! Loved this workout!!!

W4/D3 BOOTY POWER

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