Name: Playbook - Nikki Leonard - W5/D2 BB CYCLE 💪🏻
Uploaded: 2022-07-08T03:51:03.047Z
Duration: 45 min
Description: W5/D2 BB CYCLE 💪🏻

And I ☠ and a lot of 💦...so good 👏

Heather

Nicole

Brittney Howell

Ashley

Meredith

EMOM FOR 25 MINUTES:

A) 12 BIRD DOG
B) 10 BURPEE TUCK JUMP
C) 20 ALTERNATING V-UPS
D) 10 DONKEY KICK
E) 3 HALF BURPEE TO MOUNTAIN CLIMBER COMBO 

*Modify V-Ups with Reverse Crunches
*Modify Half Burpee with incline Push-up & Mtn Climbers from an incline.

EMOM FOR 25 MINUTES:

A) 12 BIRD DOG
B) 10 BURPEE TUCK JUMP
C) 20 ALTERNATING V-UPS
D) 10 DONKEY KICK
E) 3 HALF BURPEE TO MOUNTAIN CLIMBER COMBO

*Modify V-Ups with Reverse Crunches
*Modify Half Burpee with incline Push-up & Mtn Climbers from an incline.

- Start on your hands and knees 
- Elevate one arm & opposite leg
- Extend both arm & opposite leg & squeeze holding for 1-2 seconds
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Place your hands on the floor in front of you 
- Hop back and bring your body to down to the floor, chest touching.
- Press up and Hop forward bringing knees and feet in 
- Jump up bringing your knees toward your chest

Burpee to Tuck jump

-Start by lying on your back with legs straight and your arms stretched out above your head.
-Engage your core and swing your arms over your head lifting one leg off of the floor and tapping your foot with the opposite hand.
-Reverse the motion and alternate sides each time.

*Modify with Alternating Leg Lifts only.
-arms lying at your sides with hands near your butt
-alternate lifting one straight leg at a time.

*Modify with Heel Marches
-lying on your back with legs lifted off of the ground in a 90 degree angle, knees bent
-Alternating tapping your heels to the floor each time.
-engage your core so that your Low back remains on the ground.

Alternating Single Leg V-Ups

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- 10 on the R & L

Donkey kick (bent)

- Perform a Burpee with your chest touching the ground
- Press up from the floor and jump your feet in without taking your hands off of the floor
- Jump feet back and lower yourself back to the floor
- Repeat Half Burpees for 3 Total Reps
- After you complete 3 Half Burpees, stay in the plank position on your hands and feet
- Perform 10 Total Mountain Climbers
- Repeat the sequence

3 Half Burpees + 10 Mountain Climbers = 1 Rep

Half Burpee to Mountain Climber Combo

Abs & Booty EMOM

W5/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
💥🤛🏼

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 👏🏼👏🏼

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 💪🏼

Carmen

W4/D2 BB CYCLE 💪🏻

W4/D3 TOTAL BODY 🔥

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 💪🏻

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. 🔥😵‍💫💦💦💦💦

W5/D2 BB CYCLE 💪🏻

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