Name: Playbook - Boss Everline - W2/D4 BW
Uploaded: 2021-01-18T11:48:20.766Z
Duration: 60 min
Description: W2/D4 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!

Jordan

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

Milena

Brendan

Jera Donner

Elwood

Emiko

I was honestly going to skip today and with 30 mins before the next day I showed up💪🏾 gotta work harder on the days I don’t wanna work out

Ruvarashe

Dylan

Alex

Chloe

Kari

Warm up 

Plank bird dogs 3 x 10-15
Speed Bulgarian split squat 3 x 15 each leg 
Superman W, Y, and T 3 x 5-6 each  way 

Narrow push ups 3 x 15-20 
Plank shoulder tap walkover 3 x 10 
Alternating lunge and twist 3 x 30 

Russian twist 3 x 50 
Plank to  open sky  3 x 10 each direction 
Reverse crunch to pulse up  3 x 15-20

-Start in a pushup plank position with feet wide for stability
-Left one leg and opposite arm into the air extended
-Bring the knee and elbow of elevated limbs together
-Extend and repeat

Plank bird dogs

-Performed the same as a regular bulgarian split squat but with speed and power
-Get a good pump

Speed bulgarian split squat

-Lay on your stomach with chest and legs elevated
-Move arms overhead and back into all threee shapes with your arms
-W
-Y
-T
-Repeat

Superman W,Y and T's

Circuit 1

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

-In a plank position tap each shoulder one at a time 
-Walk to the side with your a hands
-repeat back and forth

Plank shoulder tap to walk over

-Step forward into a lunge
-Once at bottom of lunge twist your torso to the front leg 
-Rotate back to front and hand up out of lunge
-Repeat

Forward lunge to twist

Circuit 2

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

Russian twist

-Start in an elbow plank position
-Rotate body and reach and open to sky
-Return to starting position and repeat both directions

Plank to open to sky

-Perform a reverse crunch with your legs and then push your hips straight up 
-Repeat

Reverse Crunch to pulse up

Ab circuit

W2/D4 BW

Artur

W1/D1 BW

W1/D2 BW

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

Alan Attipoe

W1/D4 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

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

W2/D4 BW

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