Name: Playbook - The Daily FLO - 1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS
Uploaded: 2024-04-17T18:45:08.092Z
Duration: 50 min
Description: 1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

HIIT was great. Made me wish I had an assault bike around though.

Jack

Alex

W1/D5 great one put together 💯 #StayFocusedAndMotivated 🦍

Snooby Consty

I think HIIT stuff at the end to focus on lifts

Elliot

Triceps are toast. Shoulder doesn’t love the dips so I did slow negatives. Love how many different and new movements this program is bringing to my workouts. Thx!

Scott

Victor

The HIIT was brutal! Only made it 3 rounds. Aiming for more one more next time.

Patrick

This program is amazing! Love it! It crushed me in a good way!

Andrew

Jonthan Alcantar

Cristian

Josh

Lane

Mark

Marc

Loved this . These are all awesome they get close enough to killing me but without actually dying and I feel good afterwards!

Leonard

Robbey

Pavlos

Added half mile treadmill walk @ 15 degree incline.   737 calorie burn.

Dean

Jeremy

Don’t have two the same weight kettlebell, so it was awkward.  Otherwise solid movements

Steve

Awesome!! Definitely going to feel this tomorrow

Justin

Kerenn

Russell

Brad

Daniel

Nick

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:
- Warm Up

(2) Metabolic Core Conditioning:
12 cal Assault Bike (if no bike available, then perform 1:00 minutes of another aerobic activity such as running, rowing, elliptical, jumping rope, etc. at a max effort)
12x Burpees
24x Frog Crunches
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

(3) Upper Body Push Strength Circuit (Chest/Triceps/Shoulders):
8x Hollow Hold Floor Press (perform with 2 KBs)
8x Dumbbell Bridge Crush Press (perform with 1 KB in crush position)
8x Weighted Tricep Dip (perform on bench without weight if dip bar unavailable)
8x Kettlebell push press
REPEAT 4x rounds, REST 0:60 seconds between each round
Goal: Increase weight on each exercise to your heaviest, best effort. Maintain for subsequent remaining rounds.

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 (if no bike available, then perform 1:00 minutes of another aerobic activity such as running, rowing, elliptical, jumping rope, etc. at a max effort)
12x Burpees
24x Frog Crunches
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

- 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:
8x Hollow Hold Floor Press (perform with 2 KBs)
8x Dumbbell Bridge Crush Press (perform with 1 KB in crush position)
8x Weighted Tricep Dip
8x 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 - KB Chest, Triceps, & Shoulders Strength Circuit

1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

Never without 
Intese but super satisfying 
Loved it 
Thanks

Paolo

Would be cool to get a list of equipment needed before starting the 12 weeks Kettlebell training. Also alternative exercises if there is no dip bar .. thanks

Mario

Great start to the program, can't wait to see the results this will bring!

Jonathan

1.1 - KB FULL BODY STRENGTH - PUSH

Wow my first time using assault bike. Pretty rad workout, like the mini circuits

Hope

Hugo

Those kb curls to push out gave me an insane bicep, chest and shoulder pump! Great workout

alan

1.2 - KB AEROBIC + BICEPS & BACK

Jonah

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

W1/D4 "KB S. Arm Clean to Deadlift" great one 👍🏾 #StayFocusedAndMotivated 🦍

Josiah

1.4 - KB FULL BODY STRENGTH - PULL

W2/D1 "Hollow Hold Chop & Lift" that's a pretty heavy one 🥵 #StayFocusedAndMotivated 🦍

2.1 - KB FULL BODY STRENGTH - PUSH

Great workout - substitutes running (Can’t from knee injuries) with 2m row

Josh Hannum

Jared

W2/D2 "KB Crush Curl" 💪🏾
#StayFocusedAndMotivated 🦍

2.2 - KB AEROBIC + BICEP & BACK

Bruce

Trevor

2.4 - KB FULL BODY STRENGTH - PULL

W2/D3: Sweet One 👌🏾
#StayFocusedAndMotivated 🦍

Abner

Miguel

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

I love the Turkish sit-ups, but I felt like I was doing the pushups wrong? Maybe I’m overthinking it… if you have any more direction on that exercise that would be awesome.

Oooof that one hurt more then anticipated

W2/D5 finishing Week 2 with more strength 💪🏾 Let's keep it going! #StayFocusedAndMotivated 🦍

1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

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