Name: Playbook - Boss Everline - W6/D5
Uploaded: 2021-12-31T13:31:54.410Z
Duration: 45 min
Description: W6/D5

Milena

One of my faves! The running felt amazing!

Rita

Damond Randolph

Walter Rauda

Tyeisha

Iggy

EMOM (every minute on the minute) 
- Goblet squat: 10x10 (at the start of every minute for 10 minutes, do 10 goblet squats)   

4 Rounds 
- Reverse lunge w/ lateral raise: 10 each leg 
- DB front raise: 10 reps
- DB walking lunge: 10 steps each leg 
- In & outs: 20 
- Jog: 45 seconds 

3 Rounds:  
- Plank cross toe taps: 30 seconds
- Single-arm DB plank row: 30 seconds each arm
- DB jump squats: 30 seconds 
- Sprint: 30 seconds

- Start with a shoulder width stance 
- Hold the dumbbells by the top
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees 
- Push through your heels to come up
- Keep your chest up

DB goblet squat EMOM

- Step back into a reverse lunge
- Lowering until both knees are bent to 90 degrees
- Raise the dumbbells laterally up to shoulder height
- Extend your legs to return to standing position

Lunge to lateral raise

- Start with a shoulder width stance with two dumbbells in your hands
- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height
- Come down in a controlled motion

DB front raises

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
- 10 steps each leg

DB walking lunges

- 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

- Increase speed as your feel comfortable

4 rounds

-Start in pushup pank position
-Reach across with one hand to the toes on the opposite foot
-Return to the starting position
-Repeat back and forth

Plank cross toe taps

- Start in high plank position with DB in one hand
- Lift DB straight up towards chest
- Focus on keeping hips aligned
- 30 sec each arm

DB plank row

- 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

Sprint

3 rounds

W6/D5

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.

W6/D5

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