Name: Playbook - Josh Bailey - Heart Rate on Max
Uploaded: 2021-10-11T23:42:57.055Z
Duration: 45 min
Description: Heart Rate on Max

Dionne

Gerald Gray 

Alex

Caesar

Get ready for a tough workout. It’s designed for you to burn your max amount of calories in a short time with high intensity workouts. 

You will have 30 sec of exercise and 30 sec of rest with 90 sec between rounds.

This circuit is designed to get your heart rate up ton it’s max level through each movement that you perform. Due a result of high heart rate levels your workout times will be 30 seconds followed by 30 seconds rest. You will take 60-90 seconds to rest between each round

Start by placing two dumbbells a few inches outside of your feet. Before starting make sure that your in the middle of both dumbbells. You will start in the middle and do one tap outside of a dumbbell 2 feet in the middle one tap outside of the other dumbbell. Use your arms to get a rhythm and try your best to bring your feet over each dumbbell as well. Be sure to go at a steady pace throughout the duration of this exercise. ￼￼

Agility Drill 2 in 1 out

Start with your feet in between the weights make sure the weights are not too far apart so when you jump you cannot get your feet over them. Take your jump get both feet outside of the weights tapping the ground and trying not to stay down for a long time jump back in on your way down make sure you put your hands on the weight and go down into a half burpee come back up and repeat the same movement until the time is up￼￼

In-Out Hops to Burpee

Make sure the weights are moderate to light so that you can move them throughout this exercise￼. Start this exercise off with the dumbbells positioned at your upper chess with your elbows parallel to the ground to support the weight as we go down to a front squat be prepared to bring the weights down by your side and switch to a lunge position. This is a plyo movement so you have to be light on your feet and transition the moves with balance and control￼. 

Alternate legs and repeat this move until your time is up

Front Squat to Lunge Jumps

Start off on one side of the mat or a good distance to where you can get a jump with distance. Jump as far ahead as you can and as soon as you land quickly turn back around and go down into a burpee repeat this movement until the time is up￼

Broad Jump to Burpee

Start with the weights by your side with your feet shoulder width apart go into a small forward lean and drive your hips forward as you bring the dumbbells to the top of your shoulders. Once the dumbbells are at the top of your shoulders start into a jumping jack motion pushing the weights overhead and moving your feet outward for two presses before going back down to the hang clean position￼

Dumbbell Clean to Press Jacks

HR on Max Circuit

These core exercises will switch between isotonic which is a holding position and isometric which is an ongoing movement

Begin in a seated position with good posture. Shoulders should be relaxed and positioned over the hips. Knees should remain straight but soft (not locked or stiff).

Hold the dumbbells in front of the body, grasping the sides and begin by circling to the right or left side of your head and let the dumbbell drop down behind the neck. Finish the circle by bringing it around the left side of your head back to the starting position. 

After you complete one full rotation, reverse direction. Begin by circling to the left and finish by coming around the right back to the starting position.

Seated Halo Rotation

Start by laying flat on your back with your legs completely flat. As you start the sit up be sure to hold the weight by your shoulder and bring the opposite knee up as you guide the weight through your leg at a 45° position. As you come back down the weight should be in the opposite hand and with your elbow close to your body not causing any stress on your joints.  You will alternate legs and arms while doing this move for the required time￼￼

Sit Up to Figure 8

Core Work

Heart Rate on Max

Waqaar

Amy A. Gentry

Push Day Overload

My issue isn't with the workout, but the timer in the app.  Thought it would automatically keep track of the time during the workout and my rest.

Wilbert

🗣Extreme Heat ✔✔‼️🔥🔥💦💦😂

Extreme Heat

Lower Body Conditioning

William

Shoulders in New York

This core blaster was 🔥🔥🔥‼️💦

Loved the different dynamic movements not what i expected done new exercises too😊

Heart Rate on Max

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