Name: Playbook - Josh Bailey - W3/D5 Heart Rate on Max
Uploaded: 2021-10-12T05:10:06.106Z
Duration: 45 min
Description: W3/D5 Heart Rate on Max

Elan

Amy A. Gentry

From the title, I expected something more intense 🙂

Lorenzo Surrentino

Joseph Brown

Dionne

Gerald Gray 

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

W3/D5 Heart Rate on Max

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

Devonte Cleveland

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

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

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

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

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/D5 Heart Rate on Max

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