Name: Playbook - Josh Bailey - W3/D1 Full Body & Core
Uploaded: 2021-06-29T00:08:37.743Z
Duration: 60 min
Description: W3/D1 Full Body & Core

Josiah

Jamal

Darryl

Found that session quite easy but great way to start the week 💪

Casey

Great start definitely stronger 💪 pushed myself to finish

Jonathan

Getting stronger! Would love it if there was a note feature so I can keep track of the weights I use and how I felt after those sets

Jordan Carreto

Tahirra

Joseph Brown

CavaFatima

I really appreciate these full body workouts, especially after the weekend! Thank you so much!💯💪🏽🔥💦

Amy A. Gentry

Gerald Gray 

Olisaemeka

Mike

Joshua

Get ready because this circuit will have you sweating and reaching your fat burning zone in no time. 

Start off with a medium tempo row then pick up the intensity as you go into the circuit

-Sit tall on the rowing machine with your arms straight, back upright, and knees and ankles flexed so that your shins are roughly vertical.

- Begin by pushing with your legs, while still bracing and contracting your core. When your legs are straight, hinge at the hips and lean back to about 45 degrees.

-Legs are long, shoulders and back are leaning away from the legs, hands (and handle) are pulled in toward the body, and elbows are tucked in toward the torso.

- Now do the Drive movements in reverse order to return to the Catch position. Extend the arms, hinge the hips forward to bring the torso over the legs, then bend the knees.

Rowing Machine

Get ready for this full body circuit that will have to sweating in no time. Start off with medium tempo row and pick up the intensity for the circuit

-Hold dumbbells in your hands on the side of your body. Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step.

-Bend your right knee and step down with the left foot. Bring the right foot down to meet the left foot on the ground.

-Repeat this for a specific number of repetitions, then lead with the left foot and repeat the same number of repetitions. A beginner may opt to do this for a set amount of time (one minute, for example), instead of a set number of reps.

Alternating Box Step Ups

-Start in the initial squat clean position, holding a pair of kettlebells resting on the floor just outside your feet. 

-Pull the weight up in a powerful triple-extension motion. 

-Drop down into a full squat with the weights in front of your shoulders, and then stand back up.

Dumbbell Squat to Hang Cleans

To start, stand tall with your feet roughly shoulder-width apart, your knees and hips slightly bent, holding a medicine ball in both hands at your torso. Engage your core, drawing your abs toward your spine and rolling your shoulders back to start with perfect posture.
Squat down slightly to load the spring. Then, in one powerful motion, inhale and press through your heels before rising up on the balls of your feet. Extend your knees and hips as you rise to power the upward swing of your arms and lift the medicine ball overhead. The ball should be almost straight overhead with your arms extended at the height of the movement. 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.
Squat down to pick up the ball from the floor.

Med Ball Side Slams

-Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips.

-Exhale and slowly pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.

-Inhale and gently lower the dumbbell to your starting position while maintaining a flat back and retracted (pulled back) shoulder position.
-

Single Arm DB Rows

-Load slowly by squatting to just above parallel and bring arms back behind hips to help launch off the ground. 

-Explode with a strong forward-arm swing, and tuck the knees after you've fully extended your legs. 

- Stand up tall, locking hips to finish the movement. Step down and rest.

Box Jumps

-Get on the floor on all fours, positioning your hands slightly wider than your shoulders.

-Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.

-Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push-up.

-Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.

Push Ups

Full Body & Core

-Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.

-Contract your core muscles, drawing in your abdomen to stabilize your spine.

-With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

-Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

-Rotate your torso so you can touch your elbow to the opposite knee as it comes up.

-Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

-Aim for 12 to 20 repetitions and three sets.

Bicycle Crunches

-Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

-Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position.
- Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Hold this position for 10 seconds. Release to floor.

Plank

Core Finisher

W3/D1 Full Body & Core

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. 👏🏻👏🏻👏🏻

Fernando

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

Tolu

W1/D4 Bodyweight Endurance

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

W1/D5 Leg Heat Check

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) 💪😉

W3/D1 Full Body & Core

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