Name: Playbook - Boss Everline - W4/D5 Fullbody
Uploaded: 2021-04-08T20:03:34.681Z
Duration: 45 min
Description: W4/D5 Fullbody

Need more programs for at home great workout 💪🏻💪🏻💪🏻

Mike

Kofi

Thanks for this program. I made it !! Yeah !!!!! 🙏🏽

Milena

Patricia

Thomas Hampton

Made it through the program🙏🏿 you the truth 💯

Tavion

Brooklynstar

Adam

Hard stuff!!! But we got it🔥🔥 Let’s goooo!!! 💪🏼🔥💪🏼🔥

Joel

What's next my guy!? I'll send Result pics at the end of this month 💯💯

Yazzi

Finished the foundation program. I can see myself stronger already. Thank you!

Jarita

Anthony

Caden

Stephhanie

Willie Parker

Thanks for all these workouts! I did the 1 month challenge and I feel great!

Matthew

This work it was a little confusing. The side plank, 8 reps of what? You are just staying the position. Are we suppose to touch the floor?

Valerie

Couldn’t finish today... but within this Month I have went from 212 to 205... Tomorrow will be the last day with takeout and monday I will start food prep with the plan you got in the app

Christopher

Ferrier

This one was harder than it looks. What should I do after the foundation. Should I repeat for another month ?

Shelinder

I think the Side plank exercise should be timed instead of having reps.

Michael

Boom! Thanks for an epic foundation! Going to move onto the bodyweight program. Love how I feel every day. Starting my days off right!

Emiko

Kimberly

Sean Cobb

Mika

Did my 200 in and outs baby!! Definitely couldn’t do that a month ago. Starting the program over on Monday!

All done ‼️‼️‼️ I can see the difference

Terry

What a journey! From the first day to the last it was a grind! 🙏🏾

Kishan

Jonathan Favors

This is the most I’ve sweat in a while. I love it.

Elijah Figueroa

Alex

I’m deadddddd. Really for the 6 wk body weight challenge

Chloe

Steven

Suggestion on a alternative for the in and outs. No bench today.  Lots of reps dear lord!!!

Great workout today! My final day of the first 4 weeks! Just want to keep going!

Martin

Even on the last day. Still being humbled. I don’t like these workouts. Which makes me like them. Thanks for your hard work and motivation.

Chess

Whitney

Leroy Gethers

Warsameh

I feel fucking GREAT!!!!! Month= COMPLETE!!!!! 
Let’s Mthafkn GOOOO!!!!!!!!!!
💪🏽💪🏽💪🏽💪🏽💪🏽

moreno brown

Finished the program but would of liked to see more engagement with you and incorporation of the feedback. Overall, you get a good sweat but tweaking is required.

Shaheen Shaheen

Eriezmus

Set 1
DB single leg step ups and press (each leg)
Side plank 
Hammer curls 
 
Set 2
DB jump squats 
DB high pulls 
Single arm curls (other hand behind the back)
 
In and outs

- 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

DB step up to press

- Place your forearm on the floor 
- Raise your hips
- Hold the position
- Engage your core throughout the exercise

Side plank

- 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

Set 1

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Explode up 
- Land softly 
- Keep you chest up thought out the exercise

DB squat jumps

- Hold two dumbbells with your palms facing you
- Raise the dumbbells bringing your elbows out
- Raise until you reach chin 
- Come down in a controlled motion

DB upright row

- 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

Set 2

- Sit on the edge of a bench
- Extend your legs bringing them off the ground
- Bring your knees in towards your chest 
- Engage your abs as you come in

In and outs

Set 3

W4/D5 Fullbody

Brandon

Mitchell Life

W1/D1 Legs and abs

Shaggy

Elizabeth

Kenneth

W1/D2 Chest and biceps

Good workout. I did a couple more sets than the listed but shoulders on fire.

Blake

Tyeisha

W1/D3 Shoulders triceps

I did jump rope for 10 min straight instead of running 1 mile bc my baby is asleep. Is it also good for the program?
Anyway it was hard especially the rdl to lunge

W1/D4 Back and hamstrings

Very humbling and tough for being so basic. I wasn’t ready for that volume of sit-ups.

W4/D5 Fullbody

Community

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