Name: Playbook - Boss Everline - W1/D4 BW
Uploaded: 2021-01-18T11:47:04.996Z
Duration: 55 min
Description: W1/D4 BW

Jordan

Less hard than yesterday but still Not easy at all, especially those flutter kicks at the end , killed me🥵💪🏽💪🏽

Milena

Alan Attipoe

Michael

Natalie

Brendan

Jason Painter

Audrey

Walt

Allison

Wonder how many did side plank 30 sec vs 1 minute each side 😅💪🏼

Jera Donner

It was great man! Entire workout is a beast! 💪🏾

Nicholas McGlown

Elwood

Nahom Biniyam

John

Great day back at it. Sprained my ankle running on Thursday afternoon so had to take some rest days. Feeling good again.

Nathan

Anthony

Emiko

Dylan

Just a little novice tip, the videos could use a little more in depth description about what you should be doing with your body during the workouts. Ex: during the squats it’ll be alot more helpful if everyone knew to push their hips forward on the way up and keep their core engaged on the way down. Just my 2 cents

Terry G

Video for the hamstrung curls is kinda lacking

Daniel

Every workout is really working me and pushing me💪🏾

Ruvarashe

Another good one! Superman’s were sneaky hard

Bryce

I thought the flutter kicks would be a cakewalk but they were HARD

Great! Challenging but was able to complete and felt great afterwards. Already noticing difference on the scale!

Юссеф

Lol why not change W Supermans to just Wonderwomans?

Isabel

Alex

Warm up

Pause Squats 4 x 12
Chair dips 4 x 15
Hamstring curls 4 x 10 

Forward to side lunge 4 x 6 each side 
Narrow push ups 4 x 15
W supermans 4 x 10

Side plank 3 x 1 minute 
V- Toe taps 3 x 30 sec. 
Flutter kicks 3 x 50

-Stand with feet shoulder width apart
-Lower to bottom of a squat and pause 
-Stand up out of squat and repeat

Pause squats

-Elevate body in front of a chair by your hands placed on the seat of a chair
-Lower yourself to the bottom of a dip
-Extend your arms and raise yourself up
-Repeat

Dips   ( chair )

-Lay on the ground with your heels on furniture sliders
-Side your heels towards your butts
-Slide your feet back away from you 
-Repeat

Hamstring curls with sliders

Circuit 1

-Step forward in to a lunge and back up
-With the same leg step out wide laterally and perform a side lunge 
-Repeat back and side

Forward lunge to lateral lunge    (6 each side)

Get into a narrow push up position
-Lower into bottom of push up keeping your elbows at your side
-Press back up 
-Repeat

Narrow pushups

-Perform a superman exercise as you bring your arms down by the elbows to create a W shape 
-Release and repeat

W Superman

Circuit 2

- Place your forearm on the floor 
- Raise your hips
- Hold the position
- Engage your core throughout the exercise

Side plank

-Lay on your back 
-Lift your legs and arms off the ground towards each other creating a V with your body
-Lower and repeat

V-ups

-Lay  your back and elevate your legs off the ground
-Kick your legs up and down opposite of each other about 4-6 inches off the ground
-Repeat for time or reps

Flutter kicks

Ab circuit

W1/D4 BW

Artur

W1/D1 BW

W1/D2 BW

Hard one. I feel like my hops were on slow motion at the end 😂

W1/D5 BW

It was insane. Your bw workouts are harder than the db ones. I feel great.

Couldn’t do the plank in and out. I just moved my legs. 
Still great work out 🔥🔥🔥

W1/D6 BW

Chest is torn up. 

Feeling great overall though.

W2/D1 BW

It was too hard for me. I struggled all along. Didn't enjoy but did it anyway

W2/D2 BW

I love it! 

Body weight I can do at home! Super easy and convenient! 

After 8 weeks is okay to repeat the cycle? Or should I wait a bit longer? 

Thanks man!

Hard but doable compared to yesterday. Discouraged bc this program is too hard but doing it anyway

W2/D4 BW

It's insane. Very hard. I looked like an old walking dead for the second circuit. 😅🥵

W1/D4 BW

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