Name: Playbook - Boss Everline - W3/D4
Uploaded: 2021-12-31T13:31:54.310Z
Duration: 45 min
Description: W3/D4

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

Bianca

Tyeisha

Iggy

Junior Mapati

AMRAP: 20 minutes
- Jog: 1 minute
- DB squat to press: 10
- Alt. DB lunges: 8 each leg
- Alt. DB curls: 8 each arm
- Med ball slams: 15

AMRAP: 20 minutes
- Fan bike: 15 seconds
- DB walking lunges: 10 steps each leg
- BB hang clean: 10 
- BB zombie situps: 8

- Increase speed as your feel comfortable

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Push through your heels extending your legs 
- Use the momentum to press the dumbbells above you when you reach the top of the squat

DB squat to press

- Step forward 
- Bring your back knee down to the ground
- Come down until both legs are at 90 degrees
- Return to the initial position engaging your quads and glutes 
- Keep your chest up
- 8 reps each leg

Alt DB lunges

- Start by holding two dumbbells with your palms facing you
- Curl one dumbbells up rotating your wrist
- Squeezing your biceps at the top
- Repeat on the opposite side

Single arm curls

- Hold a medicine 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 and repeat the movement

Med ball slam

Amrap

Fan bike

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
- 10 steps each leg

DB walking lunges

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Think about getting underneath the bar
- Catch the bar at shoulder height

BB hang cleans

- Lying with knees bent
- Holding the weight with your arms extended
- Bring your torso up, keeping the bar overhead
- Lower with a slow controlled movement keeping your core engaged

BB zombie sit ups

W3/D4

Ashley

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

Joshua Salas

W1/D1

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

Shawn

Kenzel

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

Milena

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!

Ekaterina

Terri

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

Steven

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

Adrian

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.

Tosin

Mika Terrell

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

John

W2/D4

Walter Rauda

W2/D5

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.

Tracey

W3/D3

Damond Randolph

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?

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/D4

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