Name: Playbook - The Daily FLO - 2.2 - KB AEROBIC + BICEP & BACK
Uploaded: 2024-04-17T18:45:08.114Z
Duration: 45 min
Description: 2.2 - KB AEROBIC + BICEP & BACK

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

Josh Hannum

Jared

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

Snooby Consty

Rayquan Rodgers

Only did half. Had to get to work but I’ll get the rest tonight. If I bail, still countin’ it.

Scott

Abner

Jacob

Pavlos

Dillon

Brutal! For a minute there I thought I might puke at the start of the 6th round!

John

So so so good. This was probably my favorite one so far.

Dorin

Macy

Adam

Great one today. Got real good around set 4-6.

Jonathan

Perfect circuit to get the heart racing, loved it. Didn’t have a slider so I replaced the ab workout with Kettlebell overhead Halos.

Trenton Billings

Did some shadow boxing as the cardio option, one of the best workouts I've done in a minute.

Shawn

Jeremy

Movements flowed well.  Wasn’t bad until the later rounds, and faster runs. Woot! On to the next! Get it!

Steve

This one felt like a marathon 🔥🔥🙌

Chris Fantauzzi

Brad

I felt like I was gonna vomit the last 2 rounds…thanks for the sweat

Daniel

Bekah

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:
- Warm Up

(2) Aerobic Bodybuilding (biceps/back/shoulders):
2:00 minutes Running (max distance)
12x KB Crush Curls
12R12/L x Single Arm Bent Over Rows each arm
6R/6L x Single Arm Clean to Press 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:
2:00 min Running (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 5x Rounds, REST 0:30 seconds between each round

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- 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 - KB Aerobic Bodybuilding Biceps, Back, & Shoulders

2.2 - KB AEROBIC + BICEP & BACK

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!

1.1 - KB FULL BODY STRENGTH - PUSH

Very nice work out enjoyed much and motivates for the next day .. Thanks

Haleigh

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

Hope

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

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

Jack

Alex

W1/D5 great one put together 💯 #StayFocusedAndMotivated 🦍

1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

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

2.1 - KB FULL BODY STRENGTH - PUSH

Bruce

Trevor

2.4 - KB FULL BODY STRENGTH - PULL

W2/D3: Sweet One 👌🏾
#StayFocusedAndMotivated 🦍

Miguel

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Like this one. Nice chest and Tri pump and got HR up.

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

2.2 - KB AEROBIC + BICEP & BACK

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