Name: Playbook - The Daily FLO - 4.5 - HIIT + CHEST, TRICEPS, & SHOULDERS
Uploaded: 2024-04-17T18:45:08.109Z
Duration: 45 min
Description: 4.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Ethan W

Not sure what is harder…..
Med ball burpees or regular burpees?

Josh

Richard

Kelsay

Mike

That was a solid one, final push was tough

James

Marc-Antoine Vignola

Needed that medicine ball throw that was so good

Crushing these around the holidays, much needed! Thanks man 💪

Today is designed as a bodybuilding style upper body workout 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 calories Assault Bike (run sprint for 1:00 minute if bike available)
12x Medball Slam Burpees (perform regular burpees if you do not have medball)
12x Medball Russian Twists 
REPEAT 5x Rounds, REST as needed. Perform as fast as possible.
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

3.) Upper Push Strength Circuit (Chest/Triceps/Shoulders):
15x Dumbbell Incline Bench Press
15x Cable/Band Chest Flies
15x Tall Kneeling DB Crush Press
15x Bodyweight Leaning Skull Crushers (perform on barbell or with dumbbells if no rings available)
REPEAT 3x Rounds, REST 0:60 seconds between each round

The Lineup: 
12x Alternating Knee Pull to Lunge w/Rotation
12x Childs Pose to T Push Up
6x Bear Shoulder Tap to Kick Through

- Perform knee pull to stretch glutes
- Step out into lunge position and rotate towards forwards leg
- Alternate to each side until desired reps or time has been achieved

Alternating Knee Pull To Lunge w/Rotation

- Start in child’s pose
- Translate weight over hand and perform T push up
- Return to child’s pose and repeat to other side
- Repeat for desired reps or time

Child’s Pose to T Push Up

- In bear position, perform shoulder tap to both sides
- Perform kick through to both sides
- Repeat for desired reps or time

Bear Shoulder Tap to Alternating Kick Through

Movement Prep 15 (Aerobic)

The Lineup:
12 calories Assault Bike (run sprint for 1:00 minute if bike available)
12x Medball Slam Burpees (perform regular burpees if you do not have medball)
12x Medball Russian Twists 
REPEAT 5x Rounds, REST as needed. Perform as fast as possible.

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

Assault bike (run sprint for 1:00 minute if bike available)

- Perform medball slam by raising medball up overhead and engaging abs to throw downward 
- Perform burpee over medball
- Repeat for desired reps or time

Medball Slam Burpees

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side
- Each full rotation back and forth = 1 rep

Medball Russian Twist

4.5 - Metabolic Core Conditioning

The Lineup:
15x Dumbbell Incline Bench Press
15x Cable/Band Chest Flies
15x Tall Kneeling DB Crush Press
15x Bodyweight Leaning Skull Crushers (perform on barbell or with dumbbells if no rings available)
REPEAT 3x Rounds, REST 0:60 seconds between each round

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- Start by standing tall, with feet staggered, and a cable/band handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable/Band Chest Flies

- In tall kneeling position with glutes and core engaged, grip dumbbell on either side
- Press from chest up overhead fully extending elbows
- Return to chest and repeat for desired reps or time

Tall Kneeling Dumbbell Crush Press

- With your elbows in, bend your elbows and duck your head between the rings
- Push your body back to the starting the position by straightening your elbows and engaging triceps

Bodyweight Leaning Skull Crushers (rings)

4.5 - Upper Body Strength Circuit - Chest Tricep & Shoulders

4.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Charles 

Danielle

1.1 - FULL BODY STRENGTH - PUSH

Will

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

An hour on the peleton with stretching was much needed.

Kirstin

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.

Krystyl

Austin

1.4 - FULL BODY STRENGTH - PULL

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.

Having way too much fun with these workouts! Thank you

Derek

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

2.1 - FULL BODY STRENGTH - PUSH

Michael

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

4.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

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