Name: Playbook - Boss Everline - W4/D1
Uploaded: 2021-12-31T13:31:54.321Z
Duration: 45 min
Description: W4/D1

Tyeisha

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

Walter Rauda

Tracey

Iggy

Junior Mapati

4 Rounds 
- Lateral high knees: down and back for 30 seconds 
- Banded KB swing: 30 seconds 
- Med ball slam: 30 seconds 
- Jog: 30 seconds 

4 Rounds 
- DB split squat: 10 each leg 
- Explosive Bulgarian split squat jumps: 10 each leg 
- DB pull through: 4 reps each direction 
- Mountain climbers: 30 seconds

3 Rounds 
- DB walking lunges: 10 steps each leg 
- Single arm DB snatch: 10 each arm
- Overhead DB carries: 30 seconds 
- Jog: 30 seconds

- Run laterally back and forth with high knees for time or reps
- Increase speed as you feel comfortable

Lateral high knees

- Hinge forward at the hips holding a kettlebell with both hands (banded for added resistance)
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Banded KB swing

- 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

- Increase speed as your feel comfortable

4 rounds

- Holding a dumbbell in each hand, legs staggered in a split stance
- Keeping your chest up, flex the knees lowering until they are both bent to 90 degrees
- Extend your legs to come up
- 10 each leg

Split lunge

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
- 10 each leg

Explosive Bulgarian split squat jump

- Start in a plank position 
- Pull the dumbbell from on side of your body to the other 
- Keep your core engaged
- 4 reps each direction

DB pull through

-Start in push-up plank position
-Bring one knee at a time towards your elbows quickly and repeatedly

Mountain climbers

- 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

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- 10 reps each arm

DB snatch

- Holding a dumbbell in each hand, arms extended overhead
- Walk for time or distance

DB overhead carries

3 rounds

W4/D1

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.

W4/D1

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