Name: Playbook - Boss Everline - W4/D2
Uploaded: 2021-12-31T13:31:54.332Z
Duration: 45 min
Description: W4/D2

Milena

Tyeisha

Walter Rauda

Iggy

Junior Mapati

4 Rounds 
- Bear crawls: 30 seconds 
- Prisoner squats w/ knee to elbow: 30 seconds 
- Low to high planks: 30 seconds 
- Fan bike or sprint: 15 CALORIES 

4 Rounds 
- Incline DB bench: 10 
- Burpee to DB lateral raise: 10 
- Incline treadmill sprints: 20 seconds 

4 Rounds 
- DB hammer curls: 20 
- Med ball chest slam to overhead slam: 10 reps 
- Plank: 1 minute

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Reverse the crawl to starting position

Bear crawls

-Start in squat position with hands on your head
-Squat and then bring your knee up and tap it to the opposite elbow 
-Repeat both directions

Prisoner squat to knee to elbow

-Start in an elbow plank position
-Raise up one arm at a time to a pushup plank position
-Lower back to ground with one arm at a time 
-Repeat

Low plank to high plank

Fan bike

4 rounds

- Lay on a bench with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB incline press

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Jump feet back to hands and stand up
- Raise the dumbbells up laterally to shoulder height

DB burpee w/ lateral raise

- Curl the dumbbells up keeping the top of the dumbbell up
- Squeeze your biceps at the top 
- Come down in a controlled motion

Hammer curls

- Hold a medicine ball with both hands at your chest
- 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
- Take the ball 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
- Both slams equals 1 rep

Med ball chest slam + overhead slam

-Get into a elbow plank position
-Hold and squeeze for time

Plank

W4/D2

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

Ashley

Joshua Salas

Ekaterina

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 🥵💪🏽

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!

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/D2

Community

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