Name: Playbook - Nikki Leonard - W6 / D2 BB CYCLE 💪🏻
Uploaded: 2022-07-18T05:01:31.511Z
Duration: 45 min
Description: W6 / D2 BB CYCLE 💪🏻

Nicole

Sarah

Valerie

One of my favorites! Love the full body work!! 💖🔥

Brittney Howell

Meredith

Total body and conditioning!🔥💪🦵💦

Ashley

EMOM FOR 25 MINUTES:
A) 12 SUMO SQUAT WITH ALTERNATING HAMMER CURL
B) 30 SECONDS SQUAT SHUFFLE
C) 10 DEADLIFT STANCE BENT OVER ROW + PUSH-UP
D) 10 GOBLET SQUAT + CALF RAISE
E) 12 CURTSY LUNGE + TRICEPS EXTENSION

EMOM FOR 25 MINUTES:
A) 12 SUMO SQUAT WITH ALTERNATING HAMMER CURL
B) 40 SECONDS SQUAT SHUFFLE
C) 10 DEADLIFT STANCE BENT OVER ROW + PUSH-UP
D) 10 GOBLET SQUAT + CALF RAISE
E) 12 CURTSY LUNGE + TRICEPS EXTENSION

WALK or RUN with remaining time

Start with legs in a wide stance with arms straight and a pair of dumbbells in your hands.
Squat down low and perform a Sumo Deadlift squeezing your quads and glutes at the top of each rep.
Perform a single arm DB curl as you go from deadlift to standing, alternating arms each time.

DB Sumo Deadlift with Alternating Bicep Curl

Perform a squat and then jump one foot forward and one foot back in a scissor like fashion. Return to squat jump and perform the shuffle each time alternating which foot goes forward and backwards.

Squat Shuffle

Start in a bent over deadlift stance, arms straight, holding a pair of dumbbells.
Perform a Row, bending at the elbows, pulling your arms back & squeezing your shoulder blades.
Reverse the motion placing the DBs on the ground, jumping your feet back into a plank & perform a push-up.
Jump your feet back into the Bent Over Deadlift Stance position and repeat for desired reps.

Deadlift Stance Row to Push-up

Start with feet in a narrow stance a little bit closer than shoulder width apart.
Holding a DB or KB in the front, perform a Goblet Squat and then as you come up out of your squat perform a Calf Raise.
Repeat series of movement for desired reps.

Narrow Stance Goblet Squat to Calf Raise

Start standing holding a DB overhead with elbows behind your head.
Perform a curtsy lunge sending one leg diagonally behind the foot that is planted.
Upon standing perform an overhead triceps extension.
Alternate legs each time.

Curtsy Lunge with Overhead Triceps Extension

Lower Body Burn

W6 / D2 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 💪🏻

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 💪🏼

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 💪🏻

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 💪🏻

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. 🔥😵‍💫💦💦💦💦

W6 / D2 BB CYCLE 💪🏻

Community

More workouts from Nikki Leonard