Name: Playbook - Jeremy Scott - W1/D4
Uploaded: 2024-11-04T18:38:27.805Z
Duration: 40 min
Description: W1/D4

Mike

Finally made it past 4 rounds 😂🔥🥵

Jason Ide

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

Kerry

Robert Maurer

Did 6 rounds in 35 minutes, spent the other 5 minutes in mobility and foam rolling since I’m still so sore from the first two days.  Kept the weights light and the step box low, but got a good sweat going for sure! 🥵

Mark Walden

Got 7+ rounds in. Simple but very challenging routine. Great workout.

Kenin

Paul Smith

Chris

Justin

I dwarf leg training because it makes me find my willpower

Boris

colleen

John

Christopher

In a hotel for a few days and this was a perfect way to start my day!! 💪💪

Chandler Cox

Vols7328!

Spicy 🌶 and best workout for the legs!!!!

Jeff Bagwell

Oooooooooooo! So much booty goodness here

Melissa

Wow!  40 minutes has never felt longer 🥵 used 15lb dumbbells for all but 20lb for lateral lunges. Still sore from the last 2 days, so fonna
Feel this for a Few days for sure!  Feels good though! 💪

Love this workout! It really kicks my ass, but it is great

Jeremy

7 rounds with 30# DBs.  Dripping sweat at the end! 💪🏼

Rusty

Kyle

Anuhea

This looked much easier than it actually was. Another gasser 🥵

Greg

I did the Metcon program and this workout I believe has been the most challenging. I was able to do 7 rounds but the last 2 were brutal. 🥵🥵🥵🥵

José

Jeff

Super sweaty lower body AMRAP 💪🏻🥵❤️

Tisia

Lauren

Linda

Brutal AMRAP workout! 🤮 amazing workout as always Jeremy! 💪so far the best and straight forward workout app out there. Simple and effective 💯

Idris

Dumbbell muscle building program the first 4 days has been awesome!! All the other info in the app has been legit as well and very informative. Won’t use anything else!

Day 4: Lower Body 
40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Rack Squat 
2. DB Walking Lunges 
3. DB Lateral Lunges 
4. DB Step Ups

40 Minutes AMRAP (As many rounds as possible resting as needed between sets and reps) 

1. DB Rack Squat x 12
2. DB Walking Lunges x 12 per leg 
3. DB Lateral Lunges x 10 per leg 
4. DB Step Ups x 10 per leg

- Begin by holding dumbbells in front rack position, 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

DB Rack Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

12 reps per leg

DB Walking Lunges

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight, feet roughly shoulder width apart
- Engage your core and keep your back straight
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Working back and forth for time or reps

10 reps per leg

DB Goblet Lateral Lunges

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

10 reps per leg

DB Single Leg Step-ups

40 min AMRAP

W1/D4

I love the full body flow in this program. I always find myself coming back to it 👊

I always have trouble knowing if I am doing the dumbell dead lifts correctly. My back always feels a little sore after..

Jesus

W1/D1

Bryan

Those overhead skier swings really get your heart rate up!

Sarah Miron

W1/D2

Alyssa

W1/D3

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

Samuel

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! 💪🏻

Virginia

W1/D6

Great for a day after traveling…. Perfect timing .

Tracy

W1/D7

Great but went to slow on lower body as i have been experiencing in pain on my hip flexors

Irma

Greg Parks

KevlarO

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 10 sets of 10 variations of push ups.

Added variations of 100 pushups and extra stretching

W2/D3

Heart rate pumping…working on speed without compromising quality reps. Currently stuck at 4 rounds.

I put this one off for awhile.  Legs are a real barrier for me.  So I picked a light set of dumbbells, set the timer for 20 minutes instead of 40, and gave myself permission to fight another day.  Still sweaty.  Legs still feel like jello. Resolved to get back on track.

W2/D4

Went 5 solid rounds instead of my usual 4. Getting stronger as well! Love this program and the flow!

Got six rounds.  Can’t do 15 chin-ups so did to failure (8 first round, then 5x5).  Loved this one!

Love this one!!! Definitely one of my favorites!

W2/D5

Did 35 minutes on the treadmill.   Got the sweat going.

Jeff Ryan

W2/D6

W2/D7

Did supersets because of lack of time. Completed.

Great workout!  I can’t do 15 pull-ups under any circumstances, so substituted lay pull downs.

W3/D1

Set the clock for 20 minutes and went straight through for 3 rounds plus the 4th round of squats and swings.  Good workout!

W3/D2

Added in the 10-1 finisher with pushups and dips

W3/D3

3 rounds +100 pushup finisher. In between I did lots of stretching.

My leg day aversion kicked in so I set the timer for 20 minutes and did body weight versions of these exercises.  Did four rounds, got a good sweat going and finished with some abs and 1 minute of pushups!

Legs are always 🔥🔥 after those 40 minutes.  Great workout.

W3/D4

I have to break up my pull ups I can only do 5 in a row so hard for me im very light to

Who are we kidding?  I can’t do 15 chin-ups, but I did some and had major assistance with the rest.  Otherwise got through 5 rounds! 💪

W3/D5

W3/D6

W3/D7

Fun!  Did body weight for squats and scapular pulls/hanging for pull ups since I can’t do 15 much less with a vest!  Super sets instead of straight through, that’s how I like it.

Feeling stronger every week! I love the full body workout with this one.

Jannah

W4/D1

Body weight split squats are enough for me.  Did not use weight vest this time.  Reduced number or swings.  Got a good sweat going and breathing heavy regardless! 💪

W4/D2

W4/D3

Leg day is a real barrier for me.  So I committed to 20 minutes instead of 40 and used lightest DBs I have (10 lbs).  Got it done, sweating ridiculously, and will live to fight another day.  Hope I can walk tomorrow.  May this encourage someone to try it even when they don’t want to. 💪

W4/D4

Loved it.  Lap pulldowns instead of chin-ups worked well and I could complete the reps.

W4/D5

Jeremy was the one that introduced me to the importance of mobility 5 years ago, and my foam roller and I have a lot of miles in together now! Love coming back to these guides as refreshers and reminders, as there's ALWAYS something I've forgotten and man, it hurts so good. 👍🏻

W1/D4

Community

More workouts from Jeremy Scott