Name: Playbook - Jeremy Scott - W1/D1
Uploaded: 2024-03-19T15:15:52.575Z
Duration: 45 min
Description: W1/D1

Made it work in the hotel gym. Handy circuit to earn the buffalo wings. Thanks for the work

John

Mike

It was awesome.  A bit challenging since I am out of shape!

Wendy

Starting 30 days DB today. Substituted push-ups for pull-ups at home.

Samuel

Awhile didn’t workout. A little bit slower than before. But great

Irma

Kerry

Appreciate you. Day 1. Need to keep going.

Chris Scott

Jordan

Great workout. Looking forward to seeing the progress.

Paul Ochenrider

Great workout but need an alternate exercise for the pull-ups…. Don’t have access to a pull up bar on the road or home.

Jay Smith

Cathy Fassero

Great. Easy Flow. I need to find an alternate move for the pull-ups at home. Thx!

Joseph

Awesome workout! Did this and a 20 minute power bike ride on an indoor bike while I’m away from home

Caleb

Great workout.  Looking forward to this program.

Kenin

1st day back after 3 months off.This was a good first day.

Aliya Miller

Nice to hit the hotel gym and not have to think about my workout plan…just pulled up the app and ready to go. 👍🏾

Greg

Nice start to the programme. Can feel this is going to get spicy

Paul Smith

Jeremy … I love the apps rest timer button and rep tracker. No more using pebbles or pencils to keep count of the reps! Easy to keep track and finish on time. 
I am wondering what is the alternate workout to the weighted pull-ups? Thanks again!

Melanie

Great introduction to your program.  First one!

David

Rodrigo

Brian

Great workout, would be awesome to have a way to track the weights used for future reference

Great, just what I needed to end the night. 

Thanks!

Amanda

Loved it! I work out at home and don’t have access to a pull-up bar but will sub with pull-overs in its place for now!

Ciara

colleen

Chose the at home dumbbell routine. 
Awesome!! 
Exactly what I’m looking for! 👍🏻👍🏻💪🏻💪🏻

Alonso

Marcos

Great first workout , excited for the program

Erwan

Cory

April

Christopher

Bilel

Need to focus on leaning out and building more muscle. Excited to start this program.

Stacy

Used this as a hotel workout. DBs only up to 75 (pretty solid for a hotel) but got some good work in. I love that I can always find something in the app to give me structure if I’m away from home

Anthony

Sub: chin ups for inverted TRX rows so i could actually do the full 45 reps. Skull crusher = killer

Stacey

That was a great workout! Much needed after this crazy Monday!

Brent Johns

kristaeileen33@gmail.com

Great workout. I’m determined to do an unassisted pull up by the time the program is over.

Tracy

Second run through. This is where I get confirmation of progress!!! 💪🏻

Virginia

As a beginner it would be nice to have some sort of recommendation as an appropriate starting weight for exercises. Also I have a power tower and a weighted vest but I can’t do a pull-up with a weighted vest 😎 is there an alternate that I can do?

Good muscle building! Slow controlled movements. I superset the diffrent excersises to keep the heart rate up since I dont have super heavy weights at home and couldn't go to heavy.

Danisha

Day 1: Whole-Body 

1. DB Goblet Squats 
2. Incline DB Press
3. DB Deadlifts
4. Weight Vest Pull-Up
5. DB Hammer Curl
6. DB Skull Crushers

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Hinge at the hips, bend your knees and lower your glutes towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position

4 x 12

DB Goblet Squats

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

3 x 8

DB Incline Bench Press

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

4 x 10

DB Deadlifts

- Wearing a weighed vest
- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

3 x 15

Weight Vest Pullups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells (palms in) toward your shoulders 
- Pause at the top then lower under control

4 x 10

DB Standing Hammer Curls

- Lying down with your arms extended above the shoulders, a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend your arms up, contracting your triceps

4 x 10

DB Skull Crushers

W1/D1

Those overhead skier swings really get your heart rate up!

Sarah Miron

Limited DB’s in the hotel, but we made it work! Thank you

W1/D2

Justin

Great 10 rounds of a full body workout!!!!!!!

Moveeee get out the wayyyyy get out the wayyyyy!!!!!!

W1/D3

Jason Ide

Short on time so I only got 5 rounds in. Great lower body!

W1/D4

Substituted jumping jacks for pull-ups at home. Great upper body workout.

Got six rounds.  Used lighter dumbbells but still got a good sweat going.  Can’t do 15 chin-ups so did 5 which is better than 0.

Mark Walden

W1/D5

Trained shoulders and arms today, worked up a sweat so it counts for cardio. 👍

It's always a 5 Star experience with JSF! 💪🏻

W1/D6

Great for a day after traveling…. Perfect timing .

W1/D7

Jamie Mercury

Second round thru and really loving this routine. Gets the whole body involved. Great workout.

W2/D1

Feeling stronger but definitely still torched by the end of these sessions 🥵🥵

Lighter dumbbells on squats and swings.  No dip bar so substituted DB bench press. Got a good sweat going! 🥵

W2/D2

Added variations of 100 pushups and extra stretching

Great workout!  During my rest. I walked on the treadmill for the two minutes and then round five through 10. I did one minute rest by walking on the treadmill and then continued on with the farmers carry, unsure if that defeated the purpose of the rest but I wanted to get continuous cardio in for at least 30 minutes is that OK?

W1/D1

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