Name: Playbook - Boss Everline - W4/D4
Uploaded: 2021-12-31T13:31:54.342Z
Duration: 45 min
Description: W4/D4

Less reps. Focus on different areas of the body.

Tyeisha

Loving how easy these are getting. Let’s get it broski!!! Train the mind and the body will follow

Walter Rauda

Definitely takes longer than 45 min, so allot more time! Very good, very hard.

Tracey

Iggy

10 sets of 10 reps for all movements: 
- Manmakers
- DB Step up to overhead press (10 each leg) 
- Single leg DB RDL (10 each leg)
- Burpee med ball slam 
- Single-arm DB snatch (10 each arm) 

3 Rounds 
- Sprints: 30 seconds 
- BB zombie situps: 20 
- Bodyweight jump lunges: 20 each leg

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row each dumbbell 
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Engage your quad as you push 
- Curl the dumbbells up and press
- 10 reps each leg

DB step up to press

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes
- 10 reps each leg

Single leg RDL

- 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

- 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

- Increase speed as your feel comfortable

Sprint

- 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

-Stand with feet shoulder width apart
-Jump and stagger feet landing in a lunge
-Jump out of lunge and switch legs in the air 
-Repeating back and forth
- 20 reps each leg

Jumping lunges

3 rounds

W4/D4

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 🥵💪🏽

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!

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/D4

Community

More workouts from Boss Everline