Name: Playbook - Obi Vincent - Day 15 - Death by DB
Uploaded: 2024-01-10T15:10:41.079Z
Duration: 60 min
Description: Day 15 - Death by DB

Edgar

Kennia

Edison

Jo🌸

Luke

Alfonso

Kwabena

Trey Coody

Jaquane Wyatt

Noel

...so I was half way through my 20 reps of air squats listed in the warm up when I glanced at the screen again and saw that it was actually 20 minutes of air squats not 20 reps....I almost died 😵

Exodus

Timothy

Tough as hell, took me almost 2 hours to complete but we made it!

Ronald

Sydney

Zakia

Easton

My legs feel like 2 pistons on fire .. thighs of steel . Oh yes ..cheers

DEAN

Where’s my wheelchair for the rest of the day?

Henry Barwick

Mads

Can’t pistol squat, most movement did without or with minimal weight, but disappointed I couldn’t complete it, seemed way harder than previous workouts

Caroline

Very good. It would help to write if the split squats the lunges and the calf raises are on each leg or in total. Example Bulgarian squats X10. Forward to backward lunges *12. I don't understand if it is for each leg. The workout was amazing anyway.

Panagiota

Amazing!! My legs are shaking 🥴😵‍💫

In the warmup it should say 20 reps but says 20 minutes. This is a great leg workout and my favorite so far. Thanks Obi!

Marcus

Matthew

Lisa Greg-uanseru

Stephen

I can't feel my legs, i hate you at this moment 😅

TARIK

Mathieu

Warm up:
- Walk outs x 5
- Gorilla squat x 10 
- Squat into external rotation x 10 
- Cossack squats x 12
- Air squats x 20 
- Reverse lunges x 12

Tempos all given once you start the workout. 


- Goblet cossack squats 3 x 12 
- Seated Db good mornings 3 x 12 
- Heel elevated db front squats: 
- Bw heel elevated squats 3 x 12 
- Dumbbell Bulgarian spit squats: 
- Heel elevated pistol squats 3 x 10 
- Db forward and back lunge 3 x 12 each side
- Db weighted calf raises 3 x 15 each side 

Finisher: 50,40,30,20, 10
- High knees
- Air squats 
- Prisoner jump lunges 
- Mountain climbers

- 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

- 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

BODYWEIGHT COSSACK SQUAT

-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

-Stand with your feet close
-Step back into a reverse lunge 
-Stand back up to the starting position
-Repeat

* Work both sides

Bodyweight reverse lunges

Warm up

- Start with a wide stance 
- Push your hips back as you come down 
- Extend your leg to come up 
- Keep your chest up

DB Goblet cossack squat (2s Tempo)

- Hold the DB at chest height 
- Hinge at the hips and come straight down 
- Keep the correct posture 
- Focus on a slow and controlled movement

DB seated good morning (2s Tempo)

Superset 1

See Exercise Description for Varied Tempo

1st set x 12 (2sec Tempo), 
2nd set x 10 (4s Tempo), 
3rd Set x 8 (5s Tempo)

-Hold a dumbbell in each hand at your shoulders with your heels elevated on a weight plate
-Lower into a db front squat
-Stand up to full extension 
-Repeat

DB heel elevated front squat

-Stand with your heels elevated on a weight plate of small object
-Lower into the bottom of a squat
-Stand back up to the starting position
-Repeat

Bodyweight heel elevated squats (5sec Tempo)

Superset 2

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

- Begin with a DB in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

DB bulgarian split squats (tempo in description)

-Stand with a single heel elevated on a weight plate 
-Lower into a pistol squat
-Stand up to full extension 
-Repeat 

*Work both sides

Heel elevated pistol squats (2s Tempo)

Superset 3

- Begin with feet together and DB in both hands
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees

DB forward to backward lunge

-Hold a single dumbbell in your hand using the other to support you 
-Perform calf raises with a single leg on the same side you are holding the dumbbell
-Repeat 

*Work both sides

DB calf raises (3sec Eccentric Tempo, 2sec Pause at the top

Superset 4

50, 40,30,20,10 reps of each of the following exercises. 

Start with 50 reps on each then 40, 30 all the way down till 10

-Staying in a stationary position run in place with high knees for time or reps

High knees

-With your hands at your head perform jumping lunges back and forth

Prisoner jumping lunges

-Start in push-up plank position 
-Drive your knees towards your elbows one at a time bak and forth rapidly 
-Repeat for reps or time

Mountain climbers

Finisher For Time

Day 15 - Death by DB

Mathieu Schneider

Jorge

Aaron Molina

Day 1 - Death by DB

Tssf1990

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

Day 2 - Death by DB

Elnaz

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 12 - Death by DB

Jordan

Day 13 - 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

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 15 - Death by DB

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