Name: Playbook - Nick Bare - W7/D4 Block 2 - Home training
Uploaded: 2023-07-12T03:07:30.672Z
Duration: 45 min
Description: W7/D4 Block 2 - Home training

2nd time through the home workout and I’m pretty sure this one has changed! I don’t think pull-ups were in it the first time. Either way, it was awesome!!!

Brent

Jimmy

Jordan

I was wondering if it’s ok to rest while doing reps?

Curt

Alternatives maybe for people who cant do 30 pullups or burpees!!!

Samantha

I absolutely despise the deck of cards workout, it is so exhausting. I guess that is why it is in this program. Embrace the suck, right? Great workout, very humble.

Kevin Segerstrom

Joseph Lockhart

Sascha

Deck of cards workout

- Have a full deck of cards out and shuffled.
- Each suit of card represents an exercise and you should complete the number of reps that are on the card.

*Hearts = push ups
*Spades = pull ups
*Clubs = squat jumps
*Diamonds = burpees

Jack, Queen, King = 20 reps
Ace = 30 reps

- Go through the entire deck of cards 1-2 times.

- 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

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

- 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

Burpees

W7/D4 Block 2 - 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.

W7/D4 Block 2 - Home training

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