Name: Playbook - Boss Everline - W5/D4 BW
Uploaded: 2021-01-18T11:46:19.676Z
Duration: 55 min
Description: W5/D4 BW

Emiko

Exhausted But Well Worth It 💪🏽🤙🏽

Alex

Kari

Warm up

Pause Squats 4 x 12
Chair dips 4 x 15
Hamstring curls 4 x 10 

Forward to side lunge 4 x 6 each side 
Narrow push ups 4 x 15
W supermans 4 x 10

Side plank 3 x 1 minute 
V- Toe taps 3 x 30 sec. 
Flutter kicks 3 x 50

-Stand with feet shoulder width apart
-Lower to bottom of a squat and pause 
-Stand up out of squat and repeat

Pause squats

-Elevate body in front of a chair by your hands placed on the seat of a chair
-Lower yourself to the bottom of a dip
-Extend your arms and raise yourself up
-Repeat

Dips   ( chair )

-Lay on the ground with your heels on furniture sliders
-Side your heels towards your butts
-Slide your feet back away from you 
-Repeat

Hamstring curls with sliders

Circuit 1

-Step forward in to a lunge and back up
-With the same leg step out wide laterally and perform a side lunge 
-Repeat back and side

Forward lunge to lateral lunge    (6 each side)

Get into a narrow push up position
-Lower into bottom of push up keeping your elbows at your side
-Press back up 
-Repeat

Narrow pushups

-Perform a superman exercise as you bring your arms down by the elbows to create a W shape 
-Release and repeat

W Superman

Circuit 2

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

Side plank

-Lay on your back 
-Lift your legs and arms off the ground towards each other creating a V with your body
-Lower and repeat

V-ups

-Lay  your back and elevate your legs off the ground
-Kick your legs up and down opposite of each other about 4-6 inches off the ground
-Repeat for time or reps

Flutter kicks

Ab circuit

W5/D4 BW

Artur

Jordan

Milena

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. 😅🥵

W5/D4 BW

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