Name: Playbook - Boss Everline - W7/D2
Uploaded: 2021-12-31T13:31:54.420Z
Duration: 45 min
Description: W7/D2

Walter Rauda

Tracey

Iggy

4 Rounds
- DB pull throughs: 45 seconds
- Plank jacks to shoulder taps: 45 seconds
- Jog: 1 minute

4 Rounds
- DB floor press: 15
- Pushups: 30 seconds
- Med ball chest slam: 30 seconds

4 Rounds
- Burpee to hammer curl: 10
- Spiderman pushups: 30 seconds
- Bear crawls: down and back nonstop 30 seconds

- Start in a plank position 
- Pull the dumbbell from on side of your body to the other 
- Keep your core engaged

DB pull through

- Start in a high plank position
- Jack your feet out and in as you tap your shoulders with the opposite hand
- Alternating each rep

Plank jacks with shoulder touch

- Increase speed as your feel comfortable

4 rounds

- Lay on am the floor with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB floor press

- Start in a high plank position
- Flex at the elbows to come down 
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Pushups

- Hold a medicine ball with both hands at your chest
- 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 and repeat the movement

Med ball chest slam

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up
- Hammer curl the dumbbells, engaging your biceps

DB burpee w/ hammer curl

- Complete push ups while you alternately bring one knee to your elbow
- Repeating back and forth

Spider pushups

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Reverse the crawl to starting position

Bear crawls

W7/D2

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.

W7/D2

Community

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