Name: Playbook - Obi Vincent - Day 12 - Death by DB
Uploaded: 2024-01-10T15:10:41.064Z
Duration: 60 min
Description: Day 12 - Death by DB

Elnaz

Kennia

Edison

Luke

Kwabena

Jordan

Trey Coody

Jaquane Wyatt

Exodus

Zakia

Lloyd Banks

Marquis

Daniel

DEAN

Tasha

Henry Barwick

Caroline

5:16 for the conditioning 💪 and dead 🥵 but happy!

Judit

Merlin Valdez

Vasco Biscoito

jared

Anthony

Charity Magwaza

Mathieu

Emile

Travis

It was gooooood.
But, I'd love to have the tempos written where there's the exercise.

Anna

Jamie Eldridge

Warm up:
- Banded front raises x 10 
- Walk outs x 3
- Plank toe touches x 10 
- Gorilla squats x 10 
- Squat + external rotation x 10 
- Air squats x 20 


Front squats 3sets x 15reps 
Dumbbell push press 3 x 12
RDL 3 x 10 each leg 
Lying floor chest press 3 x 12 
Db renegade rows 3 x 10 
Bicep hammer curls 3sets x 12reps 
Db goblet squats 3sets x 12reps 
Unsupported Db row 3 x 12 
Plank press ups 3 x 12 
Walking dumbbell lunges  3 x 12

For time: 21,15,9 of each 
- Prisoner jump squats 
- Push-ups 
- Down ups

-Stand with a band in hands and around your feet bellow you
-Rise your hands to the front activating your delts
-Lower your hands 
-Repeat

Banded front raises

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

-Start in a push-up plan position
-Pike your hips up and reach across with one hand touching the toes on the opposite foot
-Repeat both directions

Plank toe touches

- Begin with feet hip width
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs

Gorilla squats

-Get into the bottom of a squat 
-Externally rotate and extend your hand overhead
-Work both directions

Squat into external rotations

-Stand with feet shoulder width apart
-Lower in to the bottom of a squat 
-Stand up out of squat to full hip extension
-Repeat

Air squats

Warm up

1st set (2s Tempo),
2nd set  (3s Tempo) ,
3rd set (4s Tempo)

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats (read description for Tempo)

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press  (2s Tempo)

- Begin with DB in each hand and feet hip width
- Press hips back and lower DB down until mid shins
- Lift back up to standing and press hips forward

DB RDL (3s Tempo)

Superset 1

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press DB back up over your chest

DB floor chest press (3s Tempo)

- Pull the DB up keeping your elbow close to your body 
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

1st set (2s Tempo),
2nd set  (3s Tempo) ,
3rd set (4s Tempo)


- Hold the dumbbells with your palms facing each other 
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl (Read description for Varied Tempo)

Superset 2

(Please Read description for Varied Tempo)

1st set (3s Tempo),
2nd set  (4s Tempo) ,
3rd set (5s Tempo)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

-Stand holding a dumbbell in each hand
-With slightly bent legs hinge forward at the waist until your upper body is at roughly 45 degrees
-Row the dumbbells to your sides
-Lower carefully 
-Repeat

Unsupported DB row (2s tempo)

-From a pushup plank position pivot back lowering onto your elbows 
-Using your triceps press yourself back up to the starting position

Tricep plank press (3s Tempo)

Superset 3

- Begin with DB in each hand
- Step forward with one foot and lower down two times until knees are 90 degrees
- Push through front heel and stand back up, repeat on the opposite side

DB double walking lunges

Note: Complete 21 reps of each Exercise, then 15 reps of each then 9.. keep rest to minimum and finish as quick as possible.

-With your hands at your head perform squat jumps

Prisoner jump squats

-With your hands under your shoulders perform push-ups

Push-ups

-Get down to the ground and get back up
-Like a burpee without the jump at the end

Down ups

21,15,9 For time

Day 12 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

Omg! *deep breath* That was intense. 💪🏾

Marcus

Day 2 - Death by DB

Jo🌸

Patrik

Day 3 - Death by DB

Never underestimate Obis workouts 🥵😆

Roberto

Clif Moffitt 

Mason

Day 4 -Death by DB

S-miguel

What a burners! Took tons of breaks, but my 48 a@@ completed💪🏾!

Luaba

Day 5 - Death by DB

Couldn’t finish but still had a good workout 🏋️‍♀️

Elodie

Day 6 - Death by DB

It is a fantastic workout that can be done even when traveling away from my base. Excellent!

Shannon

Day 8 - Death by DB

Obi is always testing my mental strength!!! 💪🏽🔥

Day 9 - Death by DB

The conditioning afterwards always kills it👌🏽 Love it!😎💪🏽

Henry

Day 10  - Death by DB

Callum

Lea Nakia

Day 11 - Death by DB

Day 13 - Death by DB

Edgar

Day 15 - Death by DB

Amazingly hard! Metcon took me 40 min with minimal resting time 😅😭

Serena

Ran out of time but Great morning session before work!

Day 16 - Death by DB

Very hard but great. 

Ran out of time again

Good workout as always… but sometimes i don’t understand how many rounds i should do. You explained that the 21-15-9 should be repeated in rounds considering the whole 21-15-9 as one round, so when it says 21-15-9 times 3 rounds that should mean 9 sets.. but in this case i don’t understand, is it the five sets times five times, or is it the whole 25 sets times 5, as in 21-15-9 case? Thank you

Day 17 - Death by DB

Alfonso

Day 18 - Death by DB

Day 19 - Death by Db

Day 20 - Death by DB

oh wow. 1st workout after 4 day vacation. Ouch. but i needed that to kick the sh$t out of myself

Omg looks super easy until you do it 🥵

Day 22- Death by DB

Day 23  Death by DB

nice one. Heart pumping all workout. ❤️

Lynzy

Day 24 - Death by DB

took longer than 60. I think the reps are total (not each arm). or i’m too slow. lol

Day 12 - Death by DB

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