Name: Playbook - Boss Everline - W4/D1 BW
Uploaded: 2021-01-18T11:46:53.299Z
Duration: 60 min
Description: W4/D1 BW

Milena

Emiko

Ranja

Alex

Kari

Warm up 

Speed squat 3 x 25
Alternating forward lunges 3 x 15 each leg
Lateral ply  push ups 3 x 10-15

Stepping lateral lunge 3 x 1215
Plank to push up 3 x 15-20 
Inchworm 3 x 12

Seated leg raise 3 x 20 
Scissor kicks 3 x 40 
Plan reach outs 3 x 10 each arm

-Bodyweight squats with speed
-Repeat for desired reps

Speed squat

-Stand with your feet Shoulder width apart 
-Step forward into a lunge
-Step back to starting position
-Repeat alternating legs back and forth

Alternating forward lunge

-Perform explosive push-up hopping to each side and back to center each time 
-Repeat

Lateral plyo pushup

Circuit 1

-Stand with feet together Step out laterally into a lateral lunge
-Stand back up to center 
-Repeat

Lateral lunges

-3 Seconds down 
-3 Second pause
-1 Push up

3-3-1- push ups

-Stand with feet shoulder width apart
-Hinge at the waist putting your hands on the ground
-Walk your hands out away from your feet until your body is extended 
-Walk your hands back to feet and stand up 
-Repeat

Inch worms

Circuit 2

-Sit on your butt and lift your feet and legs of the ground
-Pulse them up and down 
-Repeat for time or reps

Seated leg raises

-Lay ơn your back with your leg elevated 
Stack and unstack your feet above each other in a crossover motion
-Repeat

Scissor kicks

-Get into an elbow plank position
-With core engaged reach one arm at a time out an tap the ground
-Repeat for both sides

Plank reaches   ( 10 each arm )

Ab circuit

W4/D1 BW

Artur

Jordan

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.

Brendan

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. 😅🥵

Audrey

W2/D5 BW

W2/D6 BW

Elwood

Villa

W3/D1 BW

W3/D2 BW

W3/D4 BW

Max caloric burn on this one. Real ab flattener and spine straightener. 🔥

W3/D5 BW

We three completed! Friday finisher descending nonetheless took all I had to complete given a challenging week. Really appreciating this program and gradually seeing results.  Thank you for this.

W3/D6 BW

Very hard to do. 
I'm officially a walking dead

This one a burner. Forget Bounty, break out the sweat mop. 🤛🏾💪🏽🔥

W4/D2 BW

almost said fuck it...but naaa today we got that work in

W4/D4 BW

Easier than most of the cardio but still sweating and breathing hard

True test of core stability and overall conditioning.

W4/D5 BW

W4/D6 BW

I’m back baby! Nursed a hurting foot for 2 weeks. Hopefully I’m in the clear now!

W5/D1 BW

W5/D2 BW

W5/D4 BW

Had to Fight through this one but nevertheless an awesome workout💪🏽

W5/D5 BW

W5/D6 BW

W6/D1 BW

Having run early morning 5K made this workout tough; finishing with burpees only made it tougher.🔥🔥

Chloe

W6/D2 BW

5 weeks of conditioning has allowed me to complete today’s session much more efficiently.  Two days to go.  Thank you for helping me along my fitness journey.

W6/D4 BW

You’d think after 6 weeks these would get easier.  NOT!  Still a real calorie burner 🔥🔥

Got jammed at the end of the week. There's no way I'm not finishing out the 6 weeks. Today will be a 2 a day!

W6/D5 BW

Thank you for the comprehensive yet reasonable finisher; confidence builder.  Thank you for a tough 6+ weeks. I appreciate the boost this program provided towards my fitness recovery.  Thank!

Hey Boss, thank you so much for this fantastic program. I loved every minute of it!!

W4/D1 BW

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