Name: Playbook - Boss Everline - W1/D1
Uploaded: 2021-12-31T13:31:54.240Z
Duration: 45 min
Description: W1/D1

Ashley

Great workout! Challenging and will give you a great sweat!

Joshua Salas

Ekaterina

It was great just starting out in a long time it killed me lol but I neeeded it.

Shawn

After 6 months of inconsistency I started this program. Workout itself is great. Me on the other hand… struggle bus. But I’m excited to see how my body will change over the next 8 weeks.

Shanell McDonald

Boss workout!! Looking forward to finishing this

Cliff

I nailed it !!! 
Can you create a program for calisthenics beginners? 
Best wishes for the end of the year celebrations

Milena

Listen this was a killer but first day back from Thanksgiving so a great start to my week!!!!

Major Bell Jr

It was fun and I feel accomplished.  Thank you!

Adrian

I have a quick question in  Week 1 Day one the DB hang cling to front lunge 8 am I counting left right as one or left right as 2?

Desmond

Gerald Gray 

John

Terri

Mika Terrell

Helen

Very hard but worth it for my first day!!

Moses

Tosin

Great way to start my morning. Thanks Boss!

Malike

Dominic Gutierrez

Damond Randolph

Kendall

Michael

Definitely getting the sweat going. I love it keep it up boss

Jerry

Some things you can’t do at a normal gym

Trinity

It was brutal but it was nice! Starting at 350lbs let’s see how much o can lose within 4 months with a god diet and these workouts 👌

Nicholas

Tyeisha

Man this shit was harder than I thought but day 1 is done with. Let’s get it. Let’s get R3fueled

Walter Rauda

Steven

I have to get my endurance up but that comes with consistently knocking out these workouts

Deangelo Nelson

Amanda

Akira

Damn hard as hell…but so needed! Thank you Boss!!

It was hard. I had not worked out in 3 months and certainly felt it. I had to modify the first exercise due to a wrist injury. It was hard to keep up but got it done.

Rebecca Rios

Okay, it was challenging but Great! My Quads are on fire, that’s the burn I’m looking for!!!! Day 1 for me and I’m hooked!!!!! I’ve tried many apps and deleted them just as quick as I downloaded them but this one is definitely a keeper!!!

Sharesha Hobdy

Always a great workout!! 
Burned 550 calories with this one!

Emily Spence

Khadija

Great start! Ain't work this hard since highschool

Lelo

That was so hard! Great way to get back into a productive workout routine

Tracey

Work out was amazing.  I just had to modify 2 due to an ankle injury

A.C.

Tyreece

Will

El Lise Tolson 

Great start to the challenge. Had to do some modifications to make this work for my home gym but got it done 😤

Chloe

Iggy

Bouncing back from post covid, I’m back !

Junior Mapati

Gray

4 Rounds
- Burpee med ball slam: 45 Seconds
- In and outs: 45 seconds
- Leg raises: 45 seconds
- Jog: 45 seconds

4 Rounds
- Goblet box squat: 15
- Squat jumps: 30 seconds
- Fan bike: 10 seconds (All out)

4 Rounds
- DB deadlifts: 12
- DB hang clean to front lunges: 8 reps 
- Alt. lateral lunge med ball slam: 45 seconds

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce
- Place the ball on the ground and hop your feet back
- Lower yourself down toward the ball
- Press yourself back up
- Hop your feet in and repeat the entire sequence for time or reps

Burpee med ball slam

- Sit on the edge of a bench
- Extend your legs bringing them off the ground
- Bring your knees in towards your chest 
- Engage your abs as you come in

In and outs

-Lay on our back with your feet raised off the ground 3-4 inches
-Raise your legs up until they are at 90 degrees
-Lower just short of touching the ground
-Repeat

Leg raises

- Increase speed as your feel comfortable

4 rounds

- Start with a dumbbell in goblet position
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Goblet box squats

- 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

Fan bike

- Keep a slight bend at the knee
- Hinge at the hips
- Come down to shin height and pull straight up

DB deadlift

- Clean the dumbbells from your knees up to your shoulders
- Step forward and complete a front lunge with each leg 
- Lower the dumbbells with control

DB hang clean to front lunge

- Hold a medicine ball with both hands above your head
- Lunge laterally
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce
- Repeat on the opposite side

Alt. lateral lunge med ball slam

W1/D1

Day 2 and I haven’t really worked out in years. This is kicking my ass by I love it

Kenzel

It's very challenging, I'm out of breath 🥵💪🏽

W1/D2

Venecia

Love these workouts. Gets you moving using your body weight while also using actuall weights

Gabe

W1/D3

It was hard, but did all of it and feel better!

W1/D4

Fire work today - did 4x rounds and finished with a 15 min jog for an extra push 💫

Amazing 👏 Thank you much🙏💪👍❤️

Elena

W1/D5

Second set was very challenging to me.
I nailed it !!

W2/D1

Damn.. someone said in the comments "thank God it wasn't intense as yesterday.... But IT WAS. My body hurts 🔥🔥😭😭💪🏽💪🏽🥵but it's worth it

Thank god it wasn't as intense as yesterday's workout lol

Nigel

W2/D2

I wasn't feeling like doing it this morning... but I gave myself no choice. It was very hard. Good luck to everyone smashing it today.

W2/D3

I had to improvise a lot because of injury - a lot of reps

This was hard. I did as much as I could in an hour. 1000 cal burned. Lol

W2/D4

W2/D5

Bianca

Hard to be back at it after the new year weekend 🤣💪🏽but I did it !!!

Kayala

W3/D1

I hate bear crawls it makes me feel very uncomfortable 🥵.
Good workout though! Thanks

W3/D2

Those man makers are tough! Great workout.

W3/D3

I didn’t understand the first set of the workout. Are we only doing it one time? Because it definitely didn’t take me 20 minutes. Can anyone elaborate on this one? Are we repeating the first set until 20 min pass? Help please

W3/D4

W3/D5

Always know how to attack my weakness. Getting stronger by the day!!! #LYME

W4/D1

W4/D2

It's not the hardest session but I can tell that when you're sick it's very challenging. I'm out of breath and proud of myself today.

W4/D3

Less reps. Focus on different areas of the body.

Loving how easy these are getting. Let’s get it broski!!! Train the mind and the body will follow

Definitely takes longer than 45 min, so allot more time! Very good, very hard.

W4/D4

Killed the legs todays legs go!!!! I ain’t no punk. Keep ‘em coming

My jog and sprint speeds have increased significantly from this program. Feeling stronger & faster than ever

W4/D5

W5/D1

W5/D2

W5/D3

W5/D4

Rita

Man what a great workout. Let’s get it!!!!

W5/D5

W6/D1

W6/D2

W6/D3

Hard work! I always have to do a set of 5 early then complete the other set of 5 later in the day.

W6/D4

One of my faves! The running felt amazing!

W6/D5

It was challenging. As I drop weight. Everything is getting more an more challenging

W7/D1

W7/D2

More exercise variations to engage secondary muscles in exercises.  I.e. what’s the progression from man makers?

W7/D3

W7/D4

W7/D5

W8/D1

W8/D2

W8/D3

W8/D4

What a way to end this program!! Increased weights & speeds across the board. Physique responded super well. Will definitely be starting this over as long as it’s still on the app in a couple of weeks!

W1/D1

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