Name: Playbook - Nikki Leonard - W5/D3 BB CYCLE 💪🏻
Uploaded: 2022-07-11T04:05:36.679Z
Duration: 45 min
Description: W5/D3 BB CYCLE 💪🏻

Got 3 sets in and those felt so good 💦💪💦💦

Heather

Brittney Howell

Great upper body workout! 🔥🔥💪🏻

Lisa

Holy cow 🐮 that was so much fun 🤩 arms and total body! Loved this one.

Valerie

Carmen

5 SETS
A) 10 DB BICEPS CURLS
B) 10 ARNOLD PRESS
C) 10 WINDMILLS R/L
D) 10 HANG SNATCH LEGS TOGETHER
E) 10 DB BURPEES

30-45 SECONDS REST BETWEEN MOVEMENTS

60 SECONDS REST BETWEEN SETS

- Hold a pair of DBs and curl them up to your shoulders
- Lower the DBs to starting position and repeat
- Keep weight light to moderately heavy

Biceps Curls

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

-Start in a wide stance holding one DB on your shoulder.
-Push your hip out to the side and lower your torso towards the front foot. -Use the hand not holding the DB to guide you down your leg feeling your hips and hamstrings are flexing.
-There should be a straight vertical line with your arm pressed out with DB on the top. -Your face looks at the DB the entire time to maintain balance.
-Reverse the motion and repeat.
-All reps on one side and then the other.

Windmill

- Start by standing holding a pair of dumbbells
- Push your hips back with a slight bend in your knees and swing the DBs on the outside of your legs.
- Extend your legs and squeeze your butt thrusting the DBs above your head.
- Press out the DBs above head, lower them to your shoulders and then from there swing them back down & repeat.

DB Hang Snatch

- Hold a pair of DBs
- Place DBs on the ground and kick your feet out into a plank
- Lower your body to the ground
- Push-up on the DBs and jump feet in
- Stand with the DBs and squeeze your butt
- Repeat

DB Burpees

W5/D3 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
💥🤛🏼

Nicole

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 💪🏻

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 👏🏼👏🏼

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 💪🏼

W4/D2 BB CYCLE 💪🏻

W4/D3 TOTAL BODY 🔥

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 💪🏻

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/D3 BB CYCLE 💪🏻

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