Name: Playbook - Eian Scully - W1/D1 Metabolic🔥 Upper body & abs
Uploaded: 2022-11-10T20:30:50.547Z
Duration: 60 min
Description: W1/D1 Metabolic🔥 Upper body & abs

Maya

First time after a while! Thank you for designing this set 🖤

Loving the sweatdrops this Monday morning ❤️‍🔥🥵❤️‍🔥

Refreshing! And I still prefer frog sit-ups than push-ups 😂🥵🔥

Feels so good to be back. Want to pull of the leg lower lift so bad. 🥵

Restart from the first week sets again due to so many interruptions last week. I did this set with very minimum break, feels so refreshed as always! Thank you for this workout coach 🤟🏻🥵🔥

Leg lift & lower is killing me. Feels refreshed as always! Thank you 🔥🤟🏻🔥

Feel so good to be back at it! So refreshing, I can feel my blood starts to flow again 🤟🏻

Totally refreshing, so approachable yet I can taste my own sweats through the rounds! 🔥🥵 I feel so pumped, and I can see my self doing this every day! Love the apps with the healthy diet guidance and recovery workouts, simply good! Congrats Eian! 🙏🏻🖤

Great start!  It’s tough, good tough. Trying to focus on the form and follow you.

Joseph

Upper body focused metabolic workout designed to build muscle and tone your upper body while burning body fat!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a W, lift your arms as high as possible while squeezing your mid back (lower traps) together

Prone W raise

•Assume the high plank position, hands shoulder width apart 
•Keep your body perfectly straight by squeezing core and glutes as you slowly lower
•Press back up until your arms are straight
**If you can't do full push-ups, you can:
1.Do them from your knees 
2.Do them with your hands on a sturdy table, couch or step

Pushup

•Lay flat on your back, feet together, knee's open wide and hands straight above your head
•sit-up and touch your feet or the ground in front of your feet

Frog sit-ups

Circuit #1

•Start in a high plank position 
•Raise your glutes to the sky until your body is in the shape of an upside down V 
•bends your arms until the crown of your head is an inch off the grounds 
•press back to straight arms

** If you can't do full pike push-ups, you can:
1.Do them from your knees

Pike push-up

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a T, lift your arms as high as possible while squeezing your mid back (lower traps) together
•while keeping your arms lifted move your arms together into the shape of a Y
•lower your arms to the ground and repeat in reverse (raise as a Y, lower at T)

Prone T to Y raise

•Lay flat on your back
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your legs to 90 degrees and then pulse the heels towards the sky
•slowly lower your legs until they are 1 inch off the ground

Leg lift and lower

Circuit #2

4x10 reps per side
•Lay flat on your stomach
•Keep your chin tucked and lift one arm and the opposite leg straight off the ground, lower and repeat with other arm/leg

Prone swimmers

•Form your body into a table, chest to the sky, feet under knees  and hands under shoulders 
•Lower your body down by bending your elbows not dropping your hips 
•straighten your arms and squeeze your triceps

Table dips

4x12 reps per side
•Assume the side plank position feet stacked 
•Slowly lower your bottom hip until it's an inch off the ground 
•Raise your top hip to the sky as high as possible while squeezing your obliques

Side plank with hip dip

Circuit #3

W1/D1 Metabolic🔥 Upper body & abs

Damn that jump lunge set really pushed me to the max. 🥵 I wanna have strong legs tho. Hopefully I beat the set stronger soon.

W1/D2 Metabolic🔥 Lower body workout

Wobbly at the T Plank but getting there on my push up with knees 🥵🔥❤️‍🔥

W1/D3 Metabolic🔥 HIIT cardio

Refreshed! Still heavy at the Single Glute Bridge but my inner voice starts telling me I should add resistance band for this Glute Toner session… 🥵❤️‍🔥

W1/D4 Metabolic🔥 Glute toner

Second circuit was a killer 🥵❤️‍🔥🔥

W1/D5 Metabolic🔥 Abs shredder

W2/D1 Metabolic🔥 Upper body & abs

Those finisher feels like a gift after the jump lunge reps ❤️‍🔥🥵🔥

W2/D2 Metabolic🔥 Lower body workout

That last circuit is more challenging than it looks after the previous ones! 🥵

Had more power to do those T-Push Up than months before 🥵❤️‍🔥🔥

W2/D3 Metabolic🔥 HIIT cardio

Had really nice workout, thank you for creating the set Coach Eian! ⚡️

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W1/D1 Metabolic🔥 Upper body & abs

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