Name: Playbook - Boss Everline - W3/D1
Uploaded: 2021-12-31T13:31:54.294Z
Duration: 45 min
Description: W3/D1

Kayala

Tyeisha

Walt

Tracey

Chloe

Iggy

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

W3/D1

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

W1/D1

🔥🔥🔥 keep going keep grinding!!! great workout

Steven

Gerald L Gray Jr

W1/D2

If you finished this, you have my respect.❤️😅

John Mullins

Whoa baby…must admit only did 3 sets of man makers…ouch!🔥💪🏻🏋️

Terri

Aldo

W1/D3

Mika Terrell

Helen

W1/D4

Nigel

Absolutely 🔥🔥🔥 i wasnt dizzy like yesterday just a bit dizzy but ididnt ate before starting the workout session yesterday , now i feel much better💪🏼💪🏼💪🏼 LFG!

W1/D5

W2/D1

Varying intensity.
No two workouts the same.😊👏🏾

Damond Randolph

W2/D2

Tosin

Thought it was going to be easy! You worked me today!

W2/D3

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

That killed! Couldn’t complete all 10 sets but still had a solid workout

Rita

A funeral for my fat!!  🔥🔥🔥🔥🔥

W2/D4

Yessir getting easier, done at @r3fuel and felt amazing

W2/D5

Very difficult but good! I couldn’t even do the Spider-Man push-ups. My shoulders and chest were dead.

Brent

W3/D2

Those man makers are tough! Great workout.

Junior mapati

W3/D3

W3/D4

W3/D5

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

W4/D1

W4/D2

El Lise Tolson 

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

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

W5/D5

W6/D1

Man this was a good hit. Not many dumbbells or equipment needed just body weight

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?

Tyreece

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!

W3/D1

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