Name: Playbook - Boss Everline - W1/D1 Legs and abs
Uploaded: 2021-01-18T11:46:35.138Z
Duration: 45 min
Description: W1/D1 Legs and abs

Brandon

Mitchell Life

Good! Solid leg workout for someone trying to get back into a routine

Blake

The workout was tough but I stayed in it!

Allysia

Mike

Tyeisha

lisa

Anonymous

It's been awhile.
I had a burnout' and put on some weight. I am back to get in shape with you.💪

Milena

Jemma

Cecilia

Started this one over great workout 💪🏻💪🏻💪🏻

Great program!!! Just started back going to the gym consistently. Always usually did the same workouts, but this program helps me to mix things up a lot.

Darius

First day back at it in a while. Felt incredible, but challenging in a good way!

Andrew

Definitely felt like a realistic workout… good work with showing movements

Josiah

Kendal

This was perfect, especially for a beginner! Thanks!

Jessica

Khadija

Great workout, you just need to fine tune the details. For example: How many reps per side? I also couldn’t make sense of what I was supposed to do for the 2 minute an finisher? What was the 20 seconds for?

Taylor

This was a killer leg workout. Whatever size weight you think you can do, go a size down

Marcus

Anthony

Peter

Kofi

I am definitely not in shape. First round of the workout killed me. Can't wait for day 2

Shimmy

This was my first work out with the app man im excited and want to keep going. Thanks Boss!

Kevin

Julia Winslow

killed it on the first day back in months!

Tylan Tatum

Hunter

Gerald Gray 

Sara

Tariro

That was hard. But worth every moment. I just didn’t understand one thing. The reps don’t specify if it is each side per reps and that confused me

Nita

Tierra

Nate

Chauncy

Jalexius

Jose Vivenes-Santos

Joe Oehm

Dealing with post covid effects. 
My breathing is still not normal but training was awesome it felt good

Koyo

I am glad I started this app I have been feeling like shit, beer belly, sluggish, I am a 40 year old Fire Captain in NJ, and the job is not getting easier. I am looking forward on getting healthy, fit, and I need to stop feeling sorry about my ass and get my mind right!👍🏽💪🏽#whatthefit 

P.S. You and Kevin need your own show 😂!

Joshua

Merlin Valdez

Great 1st workout. With your guidance, I’m gonna be able to reach my goal. Thanks Boss!

Chanwoo

Some more explanation needed… Do we alternate legs? If so, the second block leaves you one set short. Ab circuit is also unclear… 20 second intervals for the full 2 min? Or a few sec rest in between? Good stuff tho Boss 💪🏼

Jaymee

Started the program over. Ready to improve my results.

Patricia

Set 1
Lunges 
Bench/box step ups

Set 2
Side lunge 
RDL
 
Set 3
Db squat jump
Lunge jumps 8 each leg (16 total)
 
Abs

- Start with a shoulder width stance holding a db with both hands
- Step forward 
- Bring your back knee down
- Rotate at the bottom position of the lunge
- Engage your core as you rotate
- Step back to the starting position

DB lunges with rotation

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Reverse the motion to come down
- Keep your chest up and core engaged

DB step ups

Set 1

- Step sideways 
- Bend at the knee to come down
- Keep the opposite leg extended 
- Step back to the initial position engaging your quads

DB side lunge

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes

Single leg RDL

Set 2

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Explode up 
- Land softly 
- Keep you chest up thought out the exercise

DB squat jumps

- Start with a shoulder width stance
- Hop and land with a wide stance with one foot in front of the other
- Bring your back knee down until both legs are at 90 degrees
- Hop switching your foot position in mid-air
- Keep your chest up

Jumping lunges

Set 3

- Lay on the ground with your legs bent
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your abs

Butterfly situps

Finisher

W1/D1 Legs and abs

Shaggy

Elizabeth

Kenneth

W1/D2 Chest and biceps

Good workout. I did a couple more sets than the listed but shoulders on fire.

W1/D3 Shoulders triceps

I did jump rope for 10 min straight instead of running 1 mile bc my baby is asleep. Is it also good for the program?
Anyway it was hard especially the rdl to lunge

W1/D4 Back and hamstrings

Very humbling and tough for being so basic. I wasn’t ready for that volume of sit-ups.

W1/D1 Legs and abs

Community

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