Name: Playbook - Nick Bare - W12/D3 Block 3 - Home training
Uploaded: 2023-07-12T03:07:30.975Z
Duration: 45 min
Description: W12/D3 Block 3 - Home training

Was hoping for a little more ass kicking during the last week! Still a good workout. Done in 33:43

Jimmy

Matt

Arber

Divan Labuschagne

Joseph Lockhart

- Pushups
- Dip + pushup ( superset )
- Core pulse ups
- Chin-ups
- Burpees

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

Complete 10 reps of bodyweight dips (using a bench) and move directly into 15 push ups

- Start holding on to a bench with your palms facing away from you
- Bend at the elbows to come down
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps to come up

Bodyweight Dips Home

Superset

- Start by laying on the floor 
- Raise your torso and legs off the floor
- Reach towards your feet
- Return to the initial position 
- Keep your core engaged

Core Pulse Ups

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

- Place your hands on the floor in front of you
- Hop back landing in a pushup position 
- Bring your body down to the floor
- Hop bringing your feet towards your hands
- Jump up extending your arms above your head
- Complete 100 reps as fast as possible.

Burpees ( as many sets as needed)

W12/D3 Block 3 - Home training

More beginner level to start would be less stress on the body.
But good program

Omar

Very intense. Had to modify a lot of the reps for the workouts. Coming from the couch after not working out for a year plus was a challenge but do-able w/adjustments.

Jacob

W1/D1 Block 1 - Home training

Amazingggg work out i had to modify the hanging leg raises with on the floor leg raises but i did add a set and did 25 reps instead of 20

Elvis Vincenti

Started with 300 squats unbroken. Made the workout even harder 🙃

Brian

Stretched for time so (25:30) was a good sweat legs are fried.

W1/D2 Block 1 - Home training

Had to modify the hell out of it, but got through it 😅

It was really Hard. I need to improve my upper body and legs so i can run faster.My goal is running the NYC Marathon in less than 4 hours

Gabriel Acosta

Subbed dips for tricep extension cause no equipment. Ended up with a 9km. Good hustle.

Jamie

W1/D3 Block 1 - Home training

Ehsan

Joseph

I've done everything except the core puls up, my core was sore, but im going to do it tomorrow

W1/D4 Block 1 - Home training

6 miles 59:42, 9:54 split. I was over a 10:00 split the last mile…. I wouldn’t accept anything less than 10

Zachary Mayo

W1/D5 Block 1 - Home training

Clayton

Had to cut push-ups in half. Upper body not quite there yet. Great workout!

Kyle

W2/D1 Block 1 - Home training

Tomas

My abs are destroyed. Couldn't do pulse up, i replaced them with another abs exercise easier.

BigHig

W2/D2 Block 1 - Home training

Five (5) sets in 44:44. Substituted the pull ups for inverted row (variation) and added ten (10) push-ups after the pulse ups.

W12/D3 Block 3 - Home training

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