Name: Playbook - Diamond Ott - WEEK 4 / DAY 4 (Full Body 330 under 30)
Uploaded: 2022-02-04T00:04:13.916Z
Duration: 45 min
Description: WEEK 4 / DAY 4 (Full Body 330 under 30)

Matteo

Toni Guta

Moananui

Tyreece

Complete the Full body training under 30 mins
-Perform and complete all repetitions before moving on to the next exercise
-Record your fastest time
-Slow Jog after

-Modification Variation: Perform from the kneeling position.

Bodyweight Push-ups

Bodyweight Squats

- Perform in a 4 count cadence to complete 1 repetition
- If difficult to balance you may lay on your back and maintain the 4 count cadence

Bodyweight Seated Flutter-kicks

-Place your hands within shoulder width or where its comfortable; feet are close at the start position
-Kick legs out when at the down position of the push-up; then return back to the start position to complete the repetition.
-Modified variation: Perform the push-up from the kneeling position then assume the start position to perform the straddle

Push-up Straddle

-Perform 1 repetition on each side to complete the rep

Bodyweight Split Lunge

Bodyweight Overhead Rower

Slow Jog

WEEK 4 / DAY 4 (Full Body 330 under 30)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

Anderson

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

Jason

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 4 / DAY 4 (Full Body 330 under 30)

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