Name: Playbook - Boss Everline - W1/D3
Uploaded: 2022-10-11T16:32:16.789Z
Duration: 45 min
Description: W1/D3

jace 

Mike

Thanks for the workout big Dawg! Smoked it 💨

Adonis

Orlando

BlackHyphy7

Challenging 🏋🏽‍♀️🏋🏽‍♀️

Yahmeela

Iesha

Jera Donner

Khadija

Mika Terrell

Them damn renagades + in n outs .. the only in n outs I want are 🍔🍟

Incredible

Junior Mapati

Isaac

Jonathan Favors

Farah

Alison

Brett

Chloe

🔥🔥 workouts so far! Looking forward to the rest of the program!

Chris Maxwell

Nolan

⁃ Renegade row 4x10 total reps
⁃ Seated on floor, legs straight, overhead press 4x10
⁃ DB upright row 4x15

⁃ DB row 4 x 12
⁃ Plank 4 x 30 seconds 
⁃ Russian twist 4 x 30 seconds

- Alt shoulder press 4 x 12
- In and outs 4 x 15
- Side plank knee to elbow 4 x 10

Renegade row

Z-press

- Hold two dumbbells with your palms facing you
- Raise the dumbbells bringing your elbows out
- Raise until you reach chin 
- Come down in a controlled motion

DB upright row

Circuit

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

-Get into a elbow plank position
-Hold and squeeze for time

Plank

- Sit on your butt with your legs elevated 
- Lean back to about 45 degrees
- Rotate your torso from side to side tapping the ground on both sides of your body 
- Repeat back and forth

Russian twist

- Sit on the floor with your legs extended and back straight
- Press both dumbbells up
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alt shoulder press

- 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

-Get into an elbow side plank position with your upper hand at your head
-Bring your upper knee towards your upper elbow
-Repeat

Side plank knee to elbow

W1/D3

Jordan

How to end your workout!!

That last circuit got me good! Great Work 💪🏾

After doing the C4 Foundation Training‼️ My body is amp up an ready for this challenge. I did my 2 miles before the workout. Definitely got that work in today. “Everybody want to be great but nobody want to put the work in.”

Tyeisha

W1/D1

Nigel

W1/D2

Those tricep push-ups and renegade rows 🥵

W1/D4

Was sick but back to it 💪🏻💪🏻💪🏻

Appreciate all your workouts, make some challenging once, where I really am push myself

W1/D5

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W3/D1

W3/D2

W3/D3

Very good workout Boss. Getting me back to training shape.

W3/D4

💪🏽💪🏽💪🏽🏋🏽‍♀️🏋🏽‍♀️

W3/D5

Justin

W4/D1

Coming off a injury this has pumped me up! Had me scared of the gym from going to hard. But I’m back and Better.

W4/D2

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

W4/D3

W4/D4

Discipline over motivation 💯💯💯💯💯💯💯💯

Tyreece

W4/D5

W5/D1

W5/D2

W5/D3

W5/D4

Finished the workout in 19 minutes‼️‼️‼️‼️💪🏿💪🏿💪🏿

W5/D5

I’m hurt. So I can’t do to much on my knees this round. Workout was good. Got a great sweat in.

Will

W6/D1

Top workout.... sorry I skipped a few weeks had nose surgery but ready to come back and look alittle swole in the yard. 😂

W1/D3

Community

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