Name: Playbook - Josh Bailey - W3/D1 Dumbbell Fat Burner
Uploaded: 2021-10-12T05:10:06.085Z
Duration: 30 min
Description: W3/D1 Dumbbell Fat Burner

Harman

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

Amy A. Gentry

Brandon

Anonymous

Gerald Gray 

This is a high intense workout designed to get maximum burst of energy within 30 seconds of each exercise. Expect an elevated heart rate that will put you in a fat burn zone and have you feeling accomplished after his workout is completed

Perform these two exercises back to back only taking 30 seconds between each exercise and 45 secs after you’ve completed both. Make sure to complete the instructed rounds

Start from a standing position and quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet up quickly as you begin to land. 

After completing two lunge jumps go right into four standing sprints keeping your core tight and bringing your knees up as high as you can

Lunge Jumps to Sprints

Start with your feet shoulder width apart, the bring the dumbbells up to your shoulders. Start to go down into the squat and as you come up push your arms overhead and jump to bring your feet closer together. As you come back down 
go into a squat and only press one dumbbell over head as you stand up and twist. Alternate sides after each power jack.

Power Jack to Alt. Thrusters

Circuit 1

Here are two more intense cardio moves that you should complete back to back following the rest times after each exercise is completed

Start with feet shoulder width apart and go into a reverse lunge.  As you come up you power off the front leg and take an explosive jump into the air￼. Alternate sides and repeat the reverse lunge  jump on each side as you complete both bring your feet parallel apart and jump onto a box or step that will challenge you￼

Plyo Lunge Jumps to Box Jumps

Start in the plank position placing your hands on the dumbbells what are you comfortable there start to bring your knees up alternating each side why are you go down and perform a push-up. Key tip here is to keep your knees coming up or towards your chest so that even when you perform the push ups your knees will not hit the ground￼￼.

Mountain Climber Push Ups

Circuit 2

Core circuit- Follow workout and rest times accordingly

Start by sitting on your butt keeping your legs and upper body off the ground. Bring a dumbbell to the center of your chest and as you extend your legs bring the dumbbell to one side as you alternate sides find your rhythm and bring your knees up as you transition to each side.

Boat Row Crunches

Start the exercise with a flat on your back holding the dumbbells right at the top of your chest and keeping your heels flat on the ground with your knees slightly bent. 
As you come to the set up engage your core Drive the Dumbbells up over your head as you sit up and bend your elbows keeping your arms straight to complete the tricep extension￼￼

Sit Up to Press & Extension

Circuit 3

W3/D1 Dumbbell Fat Burner

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

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

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

Lorenzo Surrentino

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

Faceless

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

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!✔

W3/D1 Dumbbell Fat Burner

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