Name: Playbook - Duke Ihenacho - Day 1👊🏾💢
Uploaded: 2022-01-25T21:43:46.036Z
Duration: 20 min
Description: Day 1👊🏾💢

Kevante

Xavier

Effective! Would like to see more of these. Only 2 available

Cliff

Dope workout nice sweat super intense keep it coming duke

Nico

Brendon

These workouts were a great challenge to get into! It definitely pushed me to my limits💪🏾

Ahamefule

Broooo I LOVE/hate you! Lol I’m a believer! Keep motivating ✊🏾

Eddie

I really enjoyed this, some movements have shown me that I have a long way to improve my core & balance ✊🏿

Te’Shaun

Challenging but it gets the job done. Instant sweat!

Ricardo

Intense didn't need a med ball, good workout Imma do this one more often

Kenyatta

Frank Brown

Lenny

Tyler Baker

Love this to get the blood flowing 💪🏾💯

If you’re out of shape you’ll feel it immediately. Just push through 💯

J’mi

Great quick HIITer. 
Love the interface.
One suggestion is a brief 3 sec countdown prior to the timer start to get set. 
Loving it regardless

Jameel

Intense for my first workout in on the app. Excited for what’s to come!

Spazz

Great warm up.  Bang out the back and shoulder workout💯

20 Minute Med Ball HIIT Circuit 
400 Calorie Burner 🔥

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Exercises:

• Press Jacks
• High Knee Taps
• Drop Squat To Press Out
• Alternating Jump Lunge to Drop Squat
• Single Leg Knee Drive (Right & Left)

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Suggested Equipment:

• Med Ball 
         •Choose weight you can handle
         • Use no weight if necessary 

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Details:

In sequential order, do each exercise for specified work time followed by specified rest time for the designated number of rounds.

——————————————————————
Example Format:

Do exercise#1 for 40 secs, then rest for 20 secs
⬇️
Do exercise #2 for 40 secs, then rest for 20 secs
⬇️
Do exercise #3 for 40 secs, then rest for 20 secs
⬇️
Do exercise #4 for 40 secs, then rest for 20 secs 
⬇️
Do exercise #5 for 40 secs, then rest for 20 secs
⬇️
[Then repeat sequence for total number of rounds specified]
🔁

——————————————————————
Notes: 

• Use suggested timer app (Push Press)
• Be sure to set your timer before you start

LET’S GO‼️

In sequential order, do each exercise for specified work time followed by specified rest time for the indicated number of rounds.

Example:

Do exercise#1 for 20 seconds then rest for 10 seconds
⬇️
Do exercise #2 for 20 seconds, then rest for 10
⬇️
Do exercise #3 for 20 seconds, then rest for 10
⬇️
Do exercise #4 for 20 seconds, then rest for 10
⬇️
[Then repeat sequence for total number of rounds specified]
🔁

Use suggested timer app, and set your circuit before you start.

• You can do this without the med ball if you wish

Day 1👊🏾💢

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