Name: Playbook - Nikki Leonard - W4/D4 BB CYCLE 💪🏻🇺🇸
Uploaded: 2022-07-04T03:35:22.260Z
Duration: 45 min
Description: W4/D4 BB CYCLE 💪🏻🇺🇸

Nicole

Ashley

Brittney Howell

Meredith

favorite under 20 minute workout BY FAR 👏🏼👏🏼

Sarah

Carmen

4 SETS
30-45 SECONDS REST BETWEEN MOVEMENTS

A) 20 ALTERNATING BENT OVER ROWS
B) 10 REVERSE LUNGE TO SQUAT
C) 10 REVERSE BURPEES
D) 20 SCISSOR KICKS
E) 20 FLUTTER KICKS
F) 10 CANDLESTICKS

60 SECONDS REST BETWEEN SETS

* Modify Reverse Burpees with Incline Push-Up to Alternating Knee Crunch
* Modify Scissor Kicks with Heel Marches
* Modify Flutter Kicks with Heel Slides
* Modify Candlesticks with Reverse Burpees

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 20 ALTERNATING BENT OVER ROWS
B) 10 REVERSE LUNGE TO SQUAT
C) 10 REVERSE BURPEES
D) 20 SCISSOR KICKS
E) 20 FLUTTER KICKS
F) 10 CANDLESTICKS

60 SECONDS REST BETWEEN SETS

* Modify Reverse Burpees with Incline Push-Up to Alternating Knee Crunch
* Modify Scissor Kicks with Heel Marches
* Modify Flutter Kicks with Heel Slides
* Modify Candlesticks with Reverse Burpees

- Start with a wide stance
- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up alternating, engaging your lats
- Keep your core tight

Dumbbell alternating bent over rows

- Hold a DB in front
- Step back into a Reverse Lunge with the right leg
- Step forward and perform a Goblet Squat
- Step back into a Reverse Lunge with the left leg

Reverse Lunge R + Squat + Reverse Lunge L = 1 Rep

Alternating Reverse Lunge to Squat

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

- Lay on your back with your hands at your sides
- Lift straight legs off the ground
- Alternate overlapping your legs side to side

Scissor Kick Crossover

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Start laying on your back with legs straight
- Perform a reverse crunch and lift your hips off the ground feet towards the ceiling
- Bring hips back to the ground tucking your knees in and then pressing straight out in front of you
- Repeat

Candlesticks

Back, Booty, Core

W4/D4 BB CYCLE 💪🏻🇺🇸

Sandra

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

Shelly

Heather

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 💪🏻

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 👏🏼👏🏼

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 🔥

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/D4 BB CYCLE 💪🏻🇺🇸

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