Name: Playbook - Boss Everline - W6/D4 BW
Uploaded: 2021-01-18T11:47:07.283Z
Duration: 60 min
Description: W6/D4 BW

5 weeks of conditioning has allowed me to complete today’s session much more efficiently.  Two days to go.  Thank you for helping me along my fitness journey.

Emiko

Itching closer to the finish line 💪🏽

Elwood

The week is almost done! I can't believe it. 6 weeks flew by

Kari

Warm up 

Plank bird dogs 3 x 10-15
Speed Bulgarian split squat 3 x 15 each leg 
Superman W, Y, and T 3 x 5-6 each  way 

Narrow push ups 3 x 15-20 
Plank shoulder tap walkover 3 x 10 
Alternating lunge and twist 3 x 30 

Russian twist 3 x 50 
Plank to  open sky  3 x 10 each direction 
Reverse crunch to pulse up  3 x 15-20

-Start in a pushup plank position with feet wide for stability
-Left one leg and opposite arm into the air extended
-Bring the knee and elbow of elevated limbs together
-Extend and repeat

Plank bird dogs

-Performed the same as a regular bulgarian split squat but with speed and power
-Get a good pump

Speed bulgarian split squat

-Lay on your stomach with chest and legs elevated
-Move arms overhead and back into all threee shapes with your arms
-W
-Y
-T
-Repeat

Superman W,Y and T's

Circuit 1

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

-In a plank position tap each shoulder one at a time 
-Walk to the side with your a hands
-repeat back and forth

Plank shoulder tap to walk over

-Step forward into a lunge
-Once at bottom of lunge twist your torso to the front leg 
-Rotate back to front and hand up out of lunge
-Repeat

Forward lunge to twist

Circuit 2

-Sit on your butt with your legs elevated 
-Rotate your torso from side to side tapping the ground on both sides of your body 
-Repeat back and forth

Russian twist

-Start in an elbow plank position
-Rotate body and reach and open to sky
-Return to starting position and repeat both directions

Plank to open to sky

-Perform a reverse crunch with your legs and then push your hips straight up 
-Repeat

Reverse Crunch to pulse up

Ab circuit

W6/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. 😅🥵

Audrey

W2/D5 BW

W2/D6 BW

Villa

W3/D1 BW

W3/D2 BW

W3/D4 BW

Max caloric burn on this one. Real ab flattener and spine straightener. 🔥

W3/D5 BW

We three completed! Friday finisher descending nonetheless took all I had to complete given a challenging week. Really appreciating this program and gradually seeing results.  Thank you for this.

W3/D6 BW

W4/D1 BW

Very hard to do. 
I'm officially a walking dead

This one a burner. Forget Bounty, break out the sweat mop. 🤛🏾💪🏽🔥

W4/D2 BW

almost said fuck it...but naaa today we got that work in

W4/D4 BW

Easier than most of the cardio but still sweating and breathing hard

True test of core stability and overall conditioning.

W4/D5 BW

W4/D6 BW

I’m back baby! Nursed a hurting foot for 2 weeks. Hopefully I’m in the clear now!

W5/D1 BW

Alex

W5/D2 BW

W5/D4 BW

Had to Fight through this one but nevertheless an awesome workout💪🏽

W5/D5 BW

W5/D6 BW

W6/D1 BW

Having run early morning 5K made this workout tough; finishing with burpees only made it tougher.🔥🔥

Chloe

W6/D2 BW

You’d think after 6 weeks these would get easier.  NOT!  Still a real calorie burner 🔥🔥

Got jammed at the end of the week. There's no way I'm not finishing out the 6 weeks. Today will be a 2 a day!

W6/D5 BW

Thank you for the comprehensive yet reasonable finisher; confidence builder.  Thank you for a tough 6+ weeks. I appreciate the boost this program provided towards my fitness recovery.  Thank!

Hey Boss, thank you so much for this fantastic program. I loved every minute of it!!

W6/D4 BW

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