Name: Playbook - James Alexander-Ellis - Full-Body Furnace 🔥🥵
Uploaded: 2021-01-18T11:46:58.699Z
Duration: 45 min
Description: Full-Body Furnace 🔥🥵

Olivia

Never felt so violated.. but in a good way. The perfect workout. 🔥💀

Mohammad Ben Essa

This is a high intensity full body workout, based around doing exercises in circuits of 3!  No rest between and then take a short rest at the end. 

This will get you bringing maximum calories and get your metabolism FLYING!

I'm demonstrating some of this stuff with bodyweight ONLY, but you can add weight with light DBs, if you have some and you want the extra challenge. 

Keep the reps HIGH though where possible and don't go below 8 reps on any of the exercise. 

For FAT LOSS - Your nutrition and sleep is super important also , so make sure you watch my other guides which are also included in this programme!

Ok enjoy this workout! Come back for Version 2 when you are ready

This 3 exercise circuit allows you to “recover” doing a Plank in-between the tiring Leg exercises!

▶️ Perform Jump Squats, straight to Plank, straight to Jump Lunges!
▶️ No rest between, but take 90s after and repeat 3 more times! 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 
If you have any knee issues then swap the Jump Squats for regular slow squats, same with the Jump Lunges!
If you find the Superman Plank too challenging, apart from manning the fuck up, you can swap for a regular static Front Plank!

Targets the Quads & Glutes 

- Male this a fast movement with some swing / momentum from the arms.
- Try to “spring” up as soon as you’re halfway down!

Jump Squats

Targets the Inner Core

- Once you mastered a regular plank try this one!
- Lift the opposite diagonal Arm and Leg, hold for 5 secs and then switch 
- Keep your hips down 
- Keep your whole body still

Superman Plank

Targets the Quads & Glutes 

- Start at the bottom of a rep, knee almost on floor, hips at 90 degrees to torso
- Push up fast and switch your stance 
- Use a fast springing movement 
- Keep torso upright!

Jumping Lunges

Legs ➡️ Abs ➡️ Legs

This 3 exercise circuit allows you to “recover” doing Ankle Taps in-between the Burpee movements! 

▶️ Perform Full Burpees, straight to Ankle Taps, straight to Surfer Jumps!
▶️ No rest between, but take 90s after and repeat 3 more times! 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 
If you find the Full Burpee too challenging you can regress it 
If you find the Superman Plank too challenging, apart from manning the fuck up, you can swap for a regular static Front Plank!

- For the FULL version, make sure your Chest and Hips touch the floor 
- Drop down fast, but slow it down by using your chest / arms 
- Don’t forger the jump at the end of every rep!

Burpees

Targets the Obliques (Side Abs)

- Keep your chest lifted slightly throughout 
- Slide your arm down and tap your ankle
- Try NOT to bend your torso as you reach, but slide your shoulder and elbow down towards your foot!

Ankle Taps

- Start face down on floor, palms flat by shoulders 
- Push up explosively using hands and toes 
- Pull your feet under and land on your heels
- Don’t stand up, to right back to the floor again!

Surfer Jumps 🏄‍♂️

Burpees ➡️ Core ➡️ Surfer Jump

This 3 exercise circuit kicks off with a tiring Side Lunge, which requires some skill, then you stay “face down” for the next 2 exercises 

▶️ Perform Side Lunges, straight to Mountain Climbers (against their clock), straight to Shoulder Taps!
▶️ No rest between, but take 90s after and repeat 3 more times! 

🤷🏻‍♂️ Exercise Swaps 🤷🏼‍♀️ 
If the Side Lunges are too challenging or you’re not flexible enough to do them nicely (like in my video 😜) then swap for regular Bodyweight Squats x 20!

Targets the Quads, Inner Thighs and Hamstrings 

- Ensure the trailing leg locks out at the bottom of the rep!
- Push the knee forwards on the loaded leg.
- Keep both feet flat and pointing forwards 
- You can do a side to side movement if you have more space, or do “one side at a time”

**Reps shown is PER LEG

Side Lunges

Targets the Core & Hip Flexors 

- Keep your butt down, hips push towards the floor 
- Use a fast or slow movement but work to the CLOCK as prescribed 
- Get your knee right up to your face on each rep!

Mountain Climbers 🏔

Targets the Inner Core

- Use narrower foot placement for more challenge 
- Aim to keep your hips and torso still throughout 
- Keep your hips down 
- Don’t rush, move slowly!

Shoulder Taps 🤚🏼

Lunges ➡️ Mountain Climbers ➡️ Shoulder Taps

Full-Body Furnace 🔥🥵

A bit unclear how to count reps — is “one” ankle tap one ankle or both? Same with shoulders

Sloane

The day 1 was a really good workout for me. I didn’t stop going and I feel the burn!

Robert

Amazing no weights nothing but body strength sweat and tears.   Loved it.

Miss Barbara

Abs of Steel (V1) 🛠

You have bad ass workouts. They look deceptively easy, deception is not reality.

Ruben Perello

It is quite hard training, but would be nice if it's a bit clearer of needs to be done superset, triset or giant set within rests. I want to train the best way possible to get results as never before! 🔥🔥🔥

Full-Body Furnace 🔥🥵

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