Name: Playbook - Jeremy Scott - W7/D4
Uploaded: 2024-03-19T15:15:53.421Z
Duration: 20 min
Description: W7/D4

Matthew Lawless

Quick and efficient. Just what I like. 👍

Ryan

Jeff Ryan

Clarke

This is fully an hr HIIT! Very challenging and I loved it!

Beamer

Fun workout. Substituted burpees for assault bike.
Did 15 rounds and 90 pushups in 9 minutes.

Mike

I might be following the directions incorrectly but if I had (only did 2 rounds) this would have taken 100min (10min each round +/-)

I was doing 60sec exercise/ 60 rest, onto the next exercise, then start the circuit again.

Anthony Alzate

HIIT

60 Seconds of work / 60 seconds of rest for 2 total rounds for 20 total minutes

60 Seconds of work / 60 seconds of rest for 10 total rounds for 20 total minutes 

- Plank Hold
- Sumo Squats
- Mt. Climbers
- Jump Rope
- Burpees
Foam Roll or dynamic stretch between sets – NO just sitting around

- Lie on your stomach with your toes tucked in
- Press your forearms on the ground and lift your body into a straight line
- Engage your abdominal muscles, drawing your navel toward your spine
- Hold position for desired time

Plank Hold

- Start with a wide toed out stance
- Keep your chest up as you sit your hips back and down
- Reach parallel or just below, reaching for the floor with both hands
- Drive through your heels, extending your legs back to standing position

Bodyweight Sumo Squats

- Start in a high plank position with your hands shoulder-width apart beneath you
- Activate your core to keep your upper body and lower body formed in a straight line
- Bring your right knee under your body toward your chest before lowering your right foot back to its placement on the floor
- Repeat this movement with your left knee, alternating sides with each repetition
- Increase speed as you feel comfortable

Mt. Climbers

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- From a standing position, drop into a squat placing your hands on the ground just in front of your feet
- Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position
- Lower your body to the ground then press-up 
- Jump your feet back towards your hands
- Then jump into the air with your arms reaching overhead

Burpees

60/60 HIIT

W7/D4

John

Lino

Day 1 in the books. Looking forward to this program

Travis Campbell

W1/D1

Jacob Forrest

W1/D2

Trying this mixed with BJJ, can't wait to see/feel the results

W1/D3

Did 16 min assault bike 40/20. Then 300 squats with ruck bag on

Zach

Matt

W1/D4

Nick

W1/D5

Kerry

Aliya Miller

W2/D1

Day 2 and 3 in the same workout 🙏🏼💪🏼

Stanislas De Goïti

W2/D2

W2/D3

Got nasty real fast! Added a 5 min core crusher on the end

W2/D4

W2/D5

Added hammer curls and rdls.  Great session

Manny Melo

W3/D1

3 rounds  23:14. Haven't beathed this hard in a long time

W3/D2

I don’t like Bulgarian splits. Yüke!🤪

Irma

W3/D3

W3/D4

Awesome!

Question - is there a workout that can reduce neck fat or improve jaw line?

Thank you!!

Upping weight... getting stronger. 💪🔥💪

Kenin

W3/D5

Back on track after a great Christmas 🎄

W4/D1

Added some bike and sprints after circuit

Absolutely brutal with the Burpees finisher

W4/D2

W4/D3

Split the KB swings into 50s and did a walk backwards for the knees between sets. I used a light KB due to volume and had a sore lower back

Shaun

W4/D4

W4/D5

Did 10 deadmill sprints.  Good way to start the week!

Did this 7/17 - had to do 20 rounds of AB sprints because I don’t have a treadmill.

W5/D1

W5/D2

11:17 10 rds with a 20lb vest #murphseason

Billy

W5/D3

Tough as it should be close grip chin ups struggling with

W5/D4

Great session.  Added a ruck.  

Second time doing this program.  Half way point.  Great progress

Feeling great and stronger halfway thru program. 💪💪

20 minutiae’s doesn’t seem long but got a sweat on

W5/D5

W6/D1

Enjoyed it due to it being different. Felt the 500 skips at the end

W6/D2

Rodrigo

W6/D3

Abs wheel a lot harder than you expect ! Well it was for me 😂

W6/D4

Still struggle on body weight pull ups have to use a band and dips. But I’ll get there … little steps

Week 6 in the books. Loving this program.

W6/D5

Took it steady first time back for a while

W7/D1

W7/D2

Tavia

W7/D3

W7/D5

Added some exercises to superset.    Second time around conclusion on horizon.

W8/D1

Swapped the pull ups for sit ups and practiced some assisted pull ups afterwards due to not being able to do pull ups.

W8/D2

Kyle

W8/D3

Mixed it up with shuttle sprints and backwards walking (knees) and did box step ups instead of high knees due to knee issues. Advice 20 seconds rest would spice it up a bit more

jason

W8/D4

W8/D5

Two weeks left.   Added sets and increasing volume when the body feels right

W9/D1

Did 3 x 10 mins 15 secs on 45 secs rest on ergo skier, barrel runner and rower

W9/D2

W9/D3

R1 - not that bad!
R2 - I got this…
R3 - holy hell 🥵. Great workout

Robert

W9/D4

W9/D5

Swapped 2 x sled pushes for pull ups. Continuous reps for 18 mins instead of EMOM

W10/D1

275 on squats with 90 rest period.  Def made some strength gains these past weeks

W10/D2

Did sit ups instead of pull ups as still struggle with pull ups. Did 5 rounds of assisted pull ups after as a finisher

W10/D3

W10/D4

Did 2 x sprints in gym instead of runner. Then did extra round lower weight this time 1-10 with sprints in between. 
Finisher of farmers carry, offset carry and overhead carry each sled push all x 10 instead

Awesome 10 weeks, the change in my legs (long under worked) is remarkable. Would like a little more work on my arms but overall just a great plan! On to the next one! Looking at action hero 2! Thanks Jeremy!

W7/D4

Community

More workouts from Jeremy Scott