Name: Playbook - Josh Bailey - W1/D1 Full Body Heat
Uploaded: 2021-10-12T05:10:06.009Z
Duration: 45 min
Description: W1/D1 Full Body Heat

It was crazy but I needed that workout!!🔥🔥

Devonte Cleveland

Elan

Couldn’t finish every set cuz my body started to give up on me . This was fucking brutal . Glad it’s over . Feel accomplished

Harman

🤘🏽🔥👨🏽‍🎤🔥🥵🔥👨🏽‍🎤🔥🤘🏽

Faceless

Full body workouts are 🦾😤🔥💦‼️

Amy A. Gentry

Ruel

Wow!!! Great combo of exercises! It tests your tenacity 🦾

Lorenzo Surrentino

I thought I was pretty fit but this workout took me out 😮‍💨

Kiki

Fabian

Trenishia

This app helps build my vocabulary, increase my confidence, and keeps me focused. 

Thanks for the amazing workouts⭐️

Brandon

Joseph Brown

Ze McQueen

Danny

Great workout! Sweating like a beast. Just starting this program. Love your IG and workouts. Keep up with the great content!

Mrunal

Travis

Jamar Akem

Jarmarcus

Not gone lie I thought this would be a breeze because I’m a trainer! I made it through but it was 🔥🔥🔥🔥

Divine

Horrible which was outstanding! Great work

My wrist were sore during the aerobics push ups

Maurtice Milton

Omg so hard! It took me
67min to do it lol but I finished. It made me realize my cardio ability is weak and I need to improve it and work hard to get better. But I loved it!

Stacey

Gerald Gray 

Phillip Jones

Mike

Jump Rope

The medicine ball slam is a full-body exercise that recruits your core, shoulders, lats, and hips. These muscles work together to extend your body to load the ball and flex it to slam it. Repetitiously slamming a ball over and over.

Med Ball Slams

Toe Touch Switches to Squat Thrust

Circuit 1 - Warm Up

Single Arm Snatch Jacks

Stand tall. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can. Every time you reaching starting position complete one curl. On your next rep, step forward with your right leg.Continue to alternate back and forth—doing one rep with your left, then one rep with your right with a curl in-between.

Alternating Lunges & Curls

A plyo push up starts in the same position as a regular push up. Get on the ground and place your palms on the ground a little further than shoulder-width apart, then straighten your arms to push yourself up. Keep your legs straight behind you so you're in a plank position. To do a plyo push up, you’ll launch yourself up off the ground instead of raising yourself smoothly. After each completed Plyo push up raise your right knee to your right elbow followed by your left knee to your left elbow and then repeat the entire process over again.

Plyo Push Up to Knee Raises

Circuit 2 - Work

Stand in a shoulder-width stance with toes pointed slightly outward. Keeping an upright torso, place your hands behind your head while pulling your shoulders and elbows. Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself into a toe touch (right hand to left foot and left hand to right foot) and repeat.

Prisoner Squat to Toe Touch

Begin in a standing position with a dumbbell in each hand. With the knees slightly bent, flex at the hip to lean forward. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. Initiate the movement by flexing the elbows and transversely extending the shoulder, rowing the dumbbells toward your torso. Your shoulders should stay retracted. The upper arms should be perpendicular to your torso.
Continue the row until the elbows are inside of 90 degrees, contracting your shoulders as you pause at the top. Return to the starting position and go straight into a suitcase squat holding the dumbbells straight down at your sides while completing the squat movement.

Rear Delt Row to Suitcase Squat

With a wide stance, hold a dumbbell with both hands. Your arms should be extended and hanging at the waist. This will be your starting position.
Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement. When the dumbbell reaches shoulder level pull it in to your chest and push back out to full extension. Return to the starting position and repeat.

Front Raise to Press

Circuit 3 - Work

Start with your arms and legs off of the ground and then bring your knees and elbows to meet in the middle 

Once they both meet immediately straighten your legs and straighten your arms and reach to your feet and go back down with your arms and legs straightened

Full Body Crunch to V Up

Plank & Outside Climber

Circuit 4 - Abs

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

It's a complete work out and i feel recharged!!💪🏻😁

W1/D2 Lower Body

Darrell Benson

🤧 I’m sick today but this was the perfect workout for me to do in the living room today. 

⏱️ I made sure to go at my own pace and even had a little sweat while working out 

Thanks Josh 👍🏽

Rodney

W1/D3 Core & Conditioning

Will

MarQuis

W1/D4 Upper Body

Only did 1 round, will do the other 2 later today.

W1/D5 KB & BW Conditioning

Fernando

W2/D1 Extreme Heat

W2/D2 Back & Shoulders

🗣Kettle bell🦿🦿circuits‼️😤🔥🔥💦💦😂

Time has flown and I have been working well on hiit and lift 🤟🏻

W2/D3 Kettlebell Leg Circuit

Got my arms like spaghetti can’t move them good work . Be smart w weights . Go heavy first and then go lighter weights

First workout in forever...got my ass kicked but glad to start

William  Herbert

W2/D4 Chest, Tri’s & Bi’s

Interesting, with two 2kg dumbbells I worked well 🧐👍

W2/D5 Lower Body Conditioning

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

W3/D1 Dumbbell Fat Burner

My lungs could barely keep up but watching the video with audio made me feel like I was in the gym with you. Pushed through it. I can only get better with time.

Abbie

It took me 30 minutes for the workout, instead of 60.
However it was powerful!

W3/D2 Leg Day Volume

🗣BW HIIT‼️🔥🔥🔥💦💦💦😂

I hit 177 BPM and sweated my soul too 💪😅

W3/D3 Dumbbell & BW HIIT

W3/D4 Upper Body

From the title, I expected something more intense 🙂

W3/D5 Heart Rate on Max

W4/D1 Chest, Tri’s & Bi’s

Always 🔥🔥 & 🪣 🪣 O'💦💦‼️😂

W4/D2 Dumbbell & BW HIIT

Effective and efficient 👌🏽👊🏽🔥

I hate lunges. I know this now 😂 great workout with a good challenge for beginners like myself

W4/D3 Lower Body

Always challenging‼️💯🔥🔥💦💦

Thiery Ferrao

W4/D4 Core & Conditioning

That was 🦾😤🔥‼️💯  Now...new week.✔ New session.✔ New challenge!✔

W1/D1 Full Body Heat

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