Name: Playbook - Nikki Leonard - W4/D3 TOTAL BODY 🔥
Uploaded: 2022-07-03T02:08:30.313Z
Duration: 45 min
Description: W4/D3 TOTAL BODY 🔥

Heather

Nicole

Sarah

Brittney Howell

Carmen

Valerie

EMOM FOR 20 MINUTES
A) 12 Biceps Curls to Power Jack
B) 10 Plyo Lunge to Sumo Squat Jump Combo
C) 10 DB Upright Goblet Squats
D) 10 DB Hang Snatches

EMOM = Every Minute on the Minute

- Hold a pair of DBs and curl them up to your shoulders with the end of the DB facing the ceiling
- Jump your feet out and in pressing the DBs up and bringing them back down to your shoulders (PowerJack)
- Lower the DBs to starting position and repeat
- Keep weight light to moderately heavy

Biceps Curl to Power Jack

- Jump down into a lunge and explode up into a Wide Stance
- Perform a Sumo Jump Squat
- Alternate to the other leg and perform another Plyo Lunge
- Sequence goes: Plyo Lunge R, Sumo Jump Squat, Plyo Lunge L, Sumo Jump Squat etc.

- 1 Plyo Lunge R + 1 Sumo Jump Squat + 1 Plyo Lunge L = 1 Rep

Plyo Lunge to Sumo Squat Jump Combo

- Stand holding DBs in the upright position by the handles
- Lower into a goblet squat
- Stand up out of squat to full extension
- Repeat for desired reps

Dumbbell Upright Goblet Squat

- Start with a pair of DBs in between your feet
- Deadlift the DBs up to your waist
- Push your hips back sending the DBs through your legs
- Thrust your hips forward extending your legs to create momentum for the DBs
- Pull the DBs up with bent arms and then press them out above your head extending your arms
- Reverse the motion back down through your legs & Repeat

Dumbbell Hang Snatch

Total Killer Combo 🔥

W4/D3 TOTAL BODY 🔥

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
💥🤛🏼

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 😬🥵

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

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 💪🏻

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 👏🏼👏🏼

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 💪🏻

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. 🔥😵‍💫💦💦💦💦

W4/D3 TOTAL BODY 🔥

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