Name: Playbook - Josh Bailey - W1/D5 Leg Heat Check
Uploaded: 2021-06-18T01:25:06.313Z
Duration: 60 min
Description: W1/D5 Leg Heat Check

Fernando

Darryl

This work out routines are def the ones to stick with. Started seeing more results after the third day……

Tolu

Joseph Brown

Good burn on the legs I think I can increase weight on dumbbells and medi ball from 20kg db to 25kg and 10kg to 12kg but only first week back , feeling good

Casey

Very intense. Challenging for sure. Max HR

Jonathan

Luis

Tahirra

Had to finish a couple of exercises today, since I had a late start on this segment yesterday. I'm sweating bullets now, as I'm about to go right into this week's Day 1 exercises.🔥💦

Amy A. Gentry

CavaFatima

Princesse

Jimmy

Brendan

Brett

Dionne

Sable Colby

Workouts are awesome man.  Drenched sweat.

Denzal

Gerald Gray 

elis

Marcus

Brooke

Olisaemeka

I am sweating literal buckets. KILLER. God bless

Ryan

Karabo

Mike

Fernanda

Antonis Prasinos

Joshua

Candice

High intense cardio based workout including legs and core exercises

Warm with the jump rope take 15 sec after each set and 30 sec after each round. If it’s hard for you to jump rope do use it and just act like you have one

-Proper Form And Breathing Pattern. 

-Engage your abs, loosen your shoulders and turn the rope only with your wrists, not the entire arms. 

-Keep the upper body straight, knees slightly bent, and jump on the balls of your feet.

- For a low-impact exercise, focus on doing faster and smaller jumps

Jump Rope (In & Out)

-Start in a standing position with your feet at hip-width. 

-Hold your arms out away from your sides as if you were holding a jump rope. Lift up on to your toes and hop up and down on both feet, pulling your knees up high. 

-Keep your heels off the ground for the duration of the exercise.

Jump Rope (High Knees)

-This is a single leg jump rope activity similar to jogging. Hold the handles of the rope in each hand.

- The head and neck remain neutral as the spine and torso are tall with the shoulders back. 

-While jumping, alternate the feet every time the rope passes through.

Jump Rope (Alternating Kicks)

Jump Rope Warm Up

Do this circuit for 3 rounds before moving to circuit 2. Take 20-30 seconds of rest between each exercise

-Position your feet to be slightly wider than your hips.

- As you lower into a squat, keep your chest up, and get low enough so your elbows pass your knees. 

-Rise up. Then, at the top of the squat, come into a reverse lunge with the right leg, then the left.

Goblet Squat To Reverse Lunge

-Hold a pair of dumbbells at arm's length next to your thighs. 

-Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees. 

-Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. 

-The front squat builds exactly on the mechanics of the air squat.

- All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor

Skier Swings To Front Squat

Med Ball Plyo Tarantulas

Circuit 1

Second round do this for 3 rounds take 20-30 seconds between each exercise

-Keep your arms straight, not leaning back so the ball is behind you. 

-Use your core and your arms to slam the medicine ball straight down between your feet with as much force as you can. 

-Press your hips back and bend your knees to further power the slam. 

-Exhale as you slam the ball down.

Med Ball Squat Press 
To Jump Slam

-Take one leg straight in front of you.

- Bend the supporting leg and sink down into a squat, keeping your heel firmly on the floor.

- As you drive up, explode off your supporting leg and jump upwards, then land on the alternate leg. Repeat for each leg, alternating with every jump.

Alternating Pistol Squat Jumps

-Set up a kettlebell on the ground in front of you.

-Assume a standing position with your feet shoulder width apart. 

-Hinge at the waist and bend your knees so that your back is roughly parallel to the floor.

-Grab the handle of the kettlebell with your palms facing towards you.

e) Lift the kettlebell up to a standing position

Alternating RDL’s

Circuit 2

Core finisher, go for 3 rounds take 15 seconds between each exercise

-Extend one foot out wide to the side keeping the leg straight and tap your toe to the ground, then bring the leg back straight with the body. -

-Repeat with the other leg, continuing to alternate in repeating the exercise. Tips: Only move your lower body, try to keep the hips, waist, shoulders and head still.

Plank & Toe Taps

-Lie down on your back.

- Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest.

- Contract your abs and inhale.

-Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.

Crunches

Core Finisher

W1/D5 Leg Heat Check

Sitting here thinking oh this is easy until I realized these are one rep of all then rest. Yeah it got real after that. 👍🏾👍🏾👍🏾👍🏾

Jeremy Gayles

Meshack Ogochi

SETH

W1/D1 Full Body & Core

Davis Perkins

OMG
I’m destroyed. 👏🏻👏🏻👏🏻

Owen

W1/D2 Bodyweight Scorcher

Darrell Benson

Excelente and exhausted 👏🏻👏🏻👏🏻👏🏻

W1/D3 Sweat Buckets & Core

Definitely tough to get the coordination down packed but a great workout none 💪

Awesome workout. Looks easy but def will kick your ass lol

W1/D4 Bodyweight Endurance

Wally Longo

Richard

W2/D1 Full Body Kettlebell Circuit

Hit legs quite a bit really pushed it on weight with medi ball and dumbbells

W2/D2 Plyo Box Circuit

W2/D3 Barbell Strength & Cardio

Love these - hard, effective, and great cardio hiit

W2/D4 Dumbbell Sweat Bucket

Easy session really had more in the tank using 15kg db maybe use heavier to increase workout (noted) 💪😉

W2/D5 Dumbbell Circuit Burner

Josiah

Jamal

W3/D1 Full Body & Core

Oh my goodness. .. he tried to kill me🤣

I know I'm getting stronger but for some reason I thought this week this workout was gonna be a breeze, but halfway through the first round I was sorely mistaken. Great burn, great workout, plenty of sweat to go around 💪

Jordan Carreto

W3/D2 Bodyweight Scorcher

W3/D3 Sweat Buckets & Core

Shannon

W3/D4 Bodyweight Endurance

W3/D5 Leg Heat Check

Favorite workout of the program! Feeling the burn everywhere!

Hap-py Mon-day!!! The 🔥🔥💦💦 continues!!!😀

W4/D1 Full Body Kettlebell Circuit

I literally and figuratively, sweated buckets 💦💧

W4/D2 Plyo Box Circuit

Love it, can feel my strength and cardiovascular fitness increasing. Simple yet effective workout

W4/D3 Barbell Strength & Cardio

Your cardio hiit stuff is amazing. Thank you. Make more!!

W4/D4 Dumbbell Sweat Bucket

Love these workouts, completed HIIT volume 1 can't wait for volume 2

Yay!!!🎉 Endured HIIT!!!🔥💦 On to splits next week!💪🏽😤

W1/D5 Leg Heat Check

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