Name: Playbook - Eian Scully - W4/D1 Metabolic🔥 Upper body & abs
Uploaded: 2022-11-10T20:30:50.654Z
Duration: 60 min
Description: W4/D1 Metabolic🔥 Upper body & abs

Maya

Feeling awesome for finishing this today. 🖤

Starting Monday with these push ups… ❤️‍🔥🔥🥵 Refreshed!

Refreshed! Killed moves coach E! 🤟🏻🔥🥵

That burnnnnsss 🔥🔥🔥 definitely will do this 4-week program all over again to refine how I do the moves like you do. Thanks for the workout coach!

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

•Assume the push-up position hands slightly narrower than shoulder width 
•Explode up pushing your hands into the ground and hop your hands out to shoulder width distance apart
•Repeat by hopping your hands back in to the narrow position


**If you can't do full in/out push-ups, you can:
1.Do a regular push-up from your knees 
2.Do a regular push-up with your hands on a sturdy table, couch or step

In/out push-up

•Lay flat on your stomach, arms stretched out straight overhead 
•Squeeze your glutes and mid back first then raise both your arms and legs as high as possible

Superman's

•Assume the plank position, abs and glutes tight 
•Lift one leg straight off the ground and squeeze your glute at the top, lower and repeat with other leg

Plank with leg lift

Circuit #1

•Assume the push-up position, hands together thumbs and index fingers making the shape of a triangle 
•Lower down with control, squeeze your triceps to push back to start position


** If you can't do full triangle push-ups, you can:
1.Do a regular push-up from your knees 
2.Do a regular push-up with your hands on a sturdy table, couch or step

Triangle push-up

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground and crunch up pulling your knees into your chest

Hollow out crunch

•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

4x8 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

4x20 reps per side
•Lay flat on your back, legs bent and feet flat on the ground then cross your right ankle and over left knee
•Place your left hand behind your head and crunch your left elbow towards your right knee squeeze your obliques at the top

Oblique crunch

Circuit #3

W4/D1 Metabolic🔥 Upper body & abs

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

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 ❤️‍🔥🔥🤟🏻

W4/D1 Metabolic🔥 Upper body & abs

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