Name: Playbook - The Daily FLO - 1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS
Uploaded: 2024-04-17T18:45:08.039Z
Duration: 45 min
Description: 1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Charles 

Excellent workout, just need to build back up my cardio, haven't did a burpee in a hot minute.  Feel better throughout my joints vs when I was just lifting barbell.  Just going to take it one day at a time.

Krystyl

Having way too much fun with these workouts! Thank you

Derek

Ethan W

Awesome! Did a few movements I’ve never done before, loved it

Michael

Felt thought after tomorrow’s Independence Day training at BU. Also my head is such a mess atm but I’m glad I did the workout even tho my mind tried to stop. 
Hard one but now I feel bit better and I noticed a lot of exercises where to improve etc. burbees and tricep curls

Matilda

Josh

Kelsie

Dais

Jules

Was great mate. I’ve recently joined your program from a push, pull, legs class split as wanted to do more anaerobic exercises. How do you find you build muscle with your plan? Looks like you do ok! Would be interested to see how many calories you eat.

Liam

Will

Kelsay

Colin Davis

Craig

Owen

Colt

Sydnie

Definitely feeling yesterday!! Great workout

Justin

Andrew

Good hotel gym workout with minimal equipment

Jake

Sean

Andres

Quang

Martin

Great workout .  Like how it engages core with lifting vs a standard flat bench press . 👍

Drew

Subbed in rower for assault bike. Burpies after ate my lungs up!

Clint

Fantastic workout!  Super challenging, but super great

Brett Stout

Kyle

Great workout. Upper body and lungs were just shot by the end!

William

You should do a functional athlete with no gym equipment/kettlebells etc… all body weight… it doesn’t have to be as long, but That would be great for traveling around the holidays

These workouts are awful… in the best way

ANDREW

Dude this was killer, the burpees and frog sit ups were burnin thanks!

I can see the benefit of training like this opposed to the way I was before

Cortlan

Aaron

After a cycling class,it was 🥵🥵.. 👌👌

Vasco Biscoito

Xavi

Macy

Zachary

Ramzi

Struggling with the HITT but getting there. Point of focus. Thanks Colin!

Jord

Workout took around 40 minutes for me to complete, but it was nasty. Brutal pump and just all around a tough routine.

Nicole

Today is designed as a bodybuilding style upper body workout along and for metabolic core conditioning. Perform Movement Preparation first as your warm up. Then perform the Metabolic Core Conditioning and Upper Body Strength circuits after. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

The Lineup: 

1.) Movement Prep:
- Mobility & Warm Up Routine

2.) Metabolic Core Conditioning
12 cal Assault Bike (sub for 1:00 minute running sprint if needed)
12x Burpees
24x Frog Crunches
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

3.) Upper Push Strength Circuit (Chest/Triceps/Shoulders):
10x Hollow Hold Floor Press
10x Dumbbell Bridge Crush Press
10x Weighted Tricep Dip
10x Kettlebell push press
REPEAT 4x rounds, REST 0:60 seconds between each round

The Lineup: 
3 minutes Assault Bike @ steady pace
10x Childs Pose Push Up to Hip Opener
20x Wrist Extension Rocks
10x Chest Openers

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Begin in child’s pose
- Translate chest over hands and perform push up
- Do hip opener, then return back to child’s pose 
- Repeat for desired reps or time

Child’s Pose Push Up to Hip Opener

- On hands and knees, externally rotate wrist so that thumbs are pointing out away from body
- Fingers should be pointed toward yourself
- Shift weight onto heels to put wrist on stretch
- Rock back and forth for desired reps or time

Wrist Extension Rocks

- Place hands widely apart from each other on ground
- Keep back arm straight as you press shoulder towards floor
- Once gentle stretch is felt in chest and front of shoulder, switch to other side
- Perform for desired reps or time

Chest Opener

Movement Prep 4 (Aerobic)

The Lineup: 5x Rounds
12 cal Assault Bike (sub for 1:00 minute running sprint if needed)
12x Burpees
24x Frog Crunches
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

Assault bike (sub for 1:00 minute running sprint if needed)

- Feet shoulder width apart
- Squat down and place hands slightly in front of feet on ground
- Kick legs back and bring chest to floor
- Perform push up and hop feet back up to original position on ground
- Repeat for desired reps or time

Burpee

- Bend knees and put feet together
- Bring arms straight up overhead
- Press low back into floor and crunch hands to feet
- Return to starting position and repeat for desired reps or time

Frog Crunches

1.5 - Metabolic Core Conditioning Circuit

The Lineup:
10x Hollow Hold Floor Press
10x Dumbbell Bridge Crush Press
10x Weighted Tricep Dip
10x Kettlebell push press
REPEAT 4x rounds, REST 0:60 seconds between each round

- Achieve hollow hold position with low back pressed to ground
- Press dumbbells/kettlebells upwards until arms are straight, then return elbows to floor
- Perform for desired reps or time

Hollow Hold Floor Press

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells together and upwards engaging your chest 
- Lower with a slow controlled motion
- Repeat for desired reps or time

Dumbbell Bridge Crush Press

- Place weight between knees or on a weight belt
- Perform Tricep dip by lowering body between hands, then engage chest and triceps until arms straightened
- Repeat for desired reps or time

Weighted Tricep Dip

- With a kettlebell in each hand perform a kettlebell push press
- Allow legs to generate small amounts of power to begin pressing motion
- Repeat for desired reps or time

Kettlebell push press

1.5 - Chest, Triceps, & Shoulders Strength Circuit

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Danielle

1.1 - FULL BODY STRENGTH - PUSH

AHMAD

1.2 - AEROBIC + BICEPS & BACK

Nice to get some mobility in between strength sessions

Jonathan

Good haven’t rolled out like that  sense football

everett emme

1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

Workout was tough but got through it and am drenched in sweat!

Loving these workouts!

Excellent!!! Felt great even with pull up modification.

Austin

1.4 - FULL BODY STRENGTH - PULL

RunDominican

halo

2.1 - FULL BODY STRENGTH - PUSH

2.2 - AEROBIC + BICEP & BACK

My apologies, accidentally hit 1 star. Really enjoyed it, should have been a 5!

Tyler

Terrance

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Rowdy

2.4 - FULL BODY STRENGTH - PULL

Bit slow tempo but felt good. The weights started to feel really well in the last rounds

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

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