Name: Playbook - The Daily FLO - CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/23/22)
Uploaded: 2024-04-17T18:45:08.766Z
Duration: 45 min
Description: CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/23/22)

Straight banger! Stay true to the timing and rest duration.

Ferny Prego

This one got the arms and back burning! Start with the movement prep, then complete the upper body interval style circuit followed by the aerobic core conditioning workout to top off the day. Have fun with it, be sure to shoot me any questions you have about the workouts, and go get after it!

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position, then pull knee to chest
- Complete desired reps then repeat on the opposite side

Curtsy Lunge To Knee Pull

Samson Lunge to Lateral Lean

Wrist Extension Rocks

Pike Cross Body Reach

Movement Prep 25 (aerobic)

This is an interval style training workout with five exercises. Four of them are upper body focused exercises where you will need 2 Kettlebells, and 2 dumbbells. The last exercise of the circuit is jumping rope. If you do not have a jump rope, or if you only have Kettlebells or dumbbells, you can sub out these exercises.

Jump rope modification: jumping jacks

Upper body exercise modifications: perform same exercise with either Kettlebells or dumbbells, which ever you have access to

- Place both Kettlebells between your feet in a wide stance
- Drop your hips down and maintain a neutral spine as you perform the duel Kettlebell row

Dual Kettlebell Bent Over Row

Alternating Dumbbell Curl

Alternating Dumbbell High Pull

Eccentric Kettlebell Curls

- Jump rope with the rope passing under your feet once each jump

Jump rope

Upper Pull Circuit (biceps/back/shoulders)

Five round aerobic and core conditioning workout. Complete all five rounds as quickly as possible. For the aerobic activity, choose which ever aerobic activity you would like to perform. I chose to do the rower, but if you do not have access to this equipment then you can pick some thing else such as the elliptical, running, jumping rope, or the bike. Go get after it let me know if you have any questions!

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

Aerobic Activity (YOU CHOOSE)

Alternating Scissor Kicks (Straight Leg Raises)

Kettlebell Toe Taps

Aerobic + Core Finisher

CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/23/22)

I was riding that struggle bus trying to knock out all of the reps in that strength circuit…hell, I might have been driving the bus! 🚌 😅

John

That upper strength push circuit wrecked me. 👊🏼

Kent

ATHLETE CONDITIONING: Speed + Upper Push Strength (04/19/24)

I’ll echo what Krysta said - it is definitely nice to be back to your workouts! My kettlebell fitness is a bit lacking currently, making that extra tough!

Killer. Happy to be back to your workouts.

Krysta

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

PULL: Full Body + Glutes, Biceps & Back (04/11/24)

Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

RECOVERY: Cardio + Athlete Mobility Work (04/10/23)

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/23/22)

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