Name: Playbook - The Daily FLO - 2.2 - AEROBIC + BICEP & BACK
Uploaded: 2024-04-17T18:45:08.048Z
Duration: 45 min
Description: 2.2 - AEROBIC + BICEP & BACK

This was tough but a great and effective workout!

Charles 

Michael

Taimur Hijazi

Was tought one. My stomach was almost cramping in the beginning but thank god it ended

Matilda

Josh

Dais

Aram

That was the toughest one so far. Starting each round on the echo is rough

Owen

Justin

Emmery

Andrew

Mike

Martin

Basti

Connor

William

Vlad

really enjoying these circuits! efficient work in limited time so it’s perfect

Evan

Vasco Biscoito

Robbie

Underestimated this one! Great workout 🏋️

Zachary

Another great workout. These workouts really heavily on cardiovascular endurance so they will challenge you. I’m still getting used to not training specifically for hypertrophy but loving the program.

Nicole

Today is designed as a bodybuilding style upper body workout and for aerobic core conditioning. Perform Movement Preparation first as your warm up. Then perform the Aerobic Bodybuilding circuit afterwards. 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.) The Lineup:
3:00 min Aerobic Activity - You Choose (max distance)
12x KB Crush Curls
12x Single Arm Bent Over Row each arm
12x Single Arm Clean to Press (6x reps each arm)
12x Pike Crunches (if no skateboard or slider available, do sit ups instead)
REPEAT 6x Rounds, REST 0:30 seconds between each round

The Lineup:
10x Hand Walk Hip Opener
10x Alternating Quad Stretch
10x Alternating Knee Pull to Figure Four 
50x Bunny Hops

- Begin standing and walk hands until you are in high plank position
- Perform push
- Perform hip opener on both legs
- Walk hands back to standing position

Hand Walk Hip Opener

- Alternate standing quad stretch
- Pull heel to butt and pause for 2 sec
- Repeat on other side

Alternating Quad Stretch

- Perform knee pull to figure four complex on one side of body
- Switch to other side and repeat for desired reps or time

Knee Pull To Figure Four

Bunny Hop

Movement Prep 6 (Aerobic)

The Lineup:
3:00 min Aerobic Activity - You Choose (max distance)
12x KB Crush Curls
12x  Single Arm Bent Over Row each arm
12x Single Arm Clean to Press (6x reps each arm)
12x Pike Crunches (if no skateboard or slider available, do sit ups instead)
REPEAT 6x Rounds, REST 0:30 seconds between each round

Walk, run, stair climber, rower, bike, elliptical, treadmill, jump rope, battle rope, etc.

Aerobic Activity (YOU CHOOSE)

- Grip kettlebell on either side and curl hands up towards chin
- Keep elbows glued to body to isolate biceps
- Repeat for desired reps or time

Kettlebell Crush Curl

- Put feet in wide stance
- Hinge over at hips and grip kettlebell
- Keep shoulders square to ground as you row kettlebell 
- Perform desired reps or time on one side, then switch to other side

Single Arm Bent Over Row

- Clean kettlebell to front rack position, then perform overhead press
- Repeat for desired reps or time on one arm, then switch sides

Kettlebell Single Arm Clean to Press

- May perform with skateboard, slider, rower seat, or anything that will easily slide across ground
- Press hips to sky by engaging core
- Slide feet up towards hands, then return to high plank position
- Repeat for desired reps or time

Pike Crunches

2.2 - Aerobic Bodybuilding Biceps, Back, & Shoulders

2.2 - AEROBIC + BICEP & BACK

Great intense workout, changing up styles, attempting to become quick, explosive and powerful instead of just gym strength.

Wilfredo

Will

Eddie

1.1 - FULL BODY STRENGTH - PUSH

AHMAD

Danielle

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!

1.4 - FULL BODY STRENGTH - PULL

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

2.1 - FULL BODY STRENGTH - PUSH

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

Tyler

Terrance

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Derek

Ethan W

Rowdy

2.4 - FULL BODY STRENGTH - PULL

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

2.2 - AEROBIC + BICEP & BACK

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