Name: Playbook - Josh Bailey - W4/D4 Dumbbell Sweat Bucket
Uploaded: 2021-06-18T01:26:11.213Z
Duration: 45 min
Description: W4/D4 Dumbbell Sweat Bucket

CavaFatima

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

Wally Longo

Darryl

Thought this was gonna be easy after 4 weeks, but to my surprise it's still an awesome challenge, I got buckets of sweat for days!

Jordan Carreto

Tahirra

Amy A. Gentry

Jamar Akem

Fabian

Gerald Gray 

Mike

Joshua

Anonymous

Samuel

-Stand straight with your feet together and hands by your sides.

-Jump up, spread your feet and bend your knees pressing your hips back.

-Push through the heels to jump back up and return to the starting position.

-Repeat until set is complete. PROPER FORM AND BREATHING PATTERN.

Squat Jacks

-Feet should be double hip width.

-Both feet pointing 45 degrees in one direction.

-Load the back heel pushing the hip out.

-Raise the rear hand keeping it straight.

-Focus on the top hand

Dumbbell Windmills

-Stand with your feet shoulder-width apart and your arms by your sides.

-Lower into a squat position and place your hands on the floor.

-Kick or step your legs back into a plank position.

-Jump or step your legs forward to return to a squat position.

-Return to the standing position.

Burpee to Quick Press

-Starting standing with feet shoulder-width apart. 
-Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees. 
-Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
- Continue jumping back and forth, pausing as little as possible.
-Stand tall with your feet hip-width apart.
-Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. 
-Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

Lunge Jumps to Squat Jumps

-Begin on all fours in a forearm plank, which is a standard plank position with your elbows dropped to the mat.

-Engage your core to keep your hips as still as possible. 

-Push up onto your other hand. 

-Lower back down to your elbows, one arm at a time.
Repeat with alternating arms.

Push Up Plank Cross Kicks

-You get on all fours in a plank position, and then hop your feet outward and inward while trying to keep your spine and pelvis aligned.

-A Vertical Jump with the body folding into a Pike, both legs lifted off the floor to a horizontal.

Plank Jack to Pike Jump

Dumbbell Sweat Bucket

W4/D4 Dumbbell Sweat Bucket

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

Richard

W2/D1 Full Body Kettlebell Circuit

Joseph Brown

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

Casey

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) 💪😉

Jonathan

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 💪

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

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

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

W4/D4 Dumbbell Sweat Bucket

Community

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