Name: Playbook - Diamond Ott - WEEK 4 / DAY 7 (Full Body)
Uploaded: 2021-08-18T19:22:48.825Z
Duration: 45 min
Description: WEEK 4 / DAY 7 (Full Body)

Anderson

And over👊🏽👊🏽
Thanks for this wonderful app🙏🏽

Start with a 2 min jog; perform Dumbell Push-up Rows (25 Reps);Repeat 2 min jog; perform Dumbbell Explosive Burpee; Repeat 2 min jog; perform Burpee Shoulder Press; repeat 2 min jog; perform Dumbbell Half Burpee then finish with a jog for 2 minutes

- Jog on a treadmill for distance or time
- Running outdoors is recommended

Jogging on Treadmill/Outdoor

Dumbbell Push-up Rows

- Jog on a treadmill for distance or time
- Running outdoors is recommended
-

-Perform a burpee with an explosive jump at the end holding the dumbbells throughout the movement

Dumbbell Explosive Burpee

- Jog on a treadmill for time
- Running outdoors is recommended

- Perform a burpee with a dumbbell in each hand; lower your body to the ground and then stand up and press/fully extend both arms overhead
- Use light weight

Dumbbell Burpee Shoulder Press

-Perform a half burpee using dumbbells; without the push up

Dumbbell Half Burpee

Full Body

WEEK 4 / DAY 7 (Full Body)

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)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

Moananui

WEEK 1 / DAY 3 (Upper Body)

Dontavis

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 2 / DAY 2 (Steady Running)

WEEK 2 / DAY 3 (Upper Body)

You are great and so is your training program👊🏽⚡️🔥💪🏽

WEEK 2 / DAY 4 (Lower Body)

WEEK 2 / DAY 5 (Arms)

Tyreece

WEEK 2 / DAY 6 (Sprint Intervals / Agility Drills)

But the reps I didn’t understand it said 55

WEEK 2 / DAY 7 (Full Body 330 under 30)

WEEK 3 / DAY 1 (Upper Body)

WEEK 3 / DAY 2 (Lower Body)

WEEK 3 / DAY 3 (Arms and Abs)

WEEK 3 / DAY 4 (Sprint Interval/Steady Running)

WEEK 3 / DAY 5 (Full Body)

WEEK 3 / DAY 6 (Upper Body)

WEEK 3 / DAY 7 (Core / Cardio)

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

WEEK 4 / DAY 1 (Lower Body)

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

WEEK 4 / DAY 2 (Arms and Abs)

WEEK 4 / DAY 3 (Sprint Interval/Steady Running)

Matteo

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

🔥🔥🔥❤️‍🔥❤️‍🔥🫀🫀🫀🫀smoker

WEEK 4 / DAY 7 (Full Body)

Community

More workouts from Diamond Ott