Name: Playbook - Obi Vincent - Day 30 - Death by DB
Uploaded: 2024-01-10T15:10:41.158Z
Duration: 60 min
Description: Day 30 - Death by DB

Elnaz

Luke

Kwabena

Trey Coody

Lloyd Banks

That core workout is really something 😮‍💨

Timothy

Got it done .. better today than yesterday

DEAN

Loved it - long and hard workout always the best ones :)

Fabi

george drakonakis

Great workout but the write out still doesn't match the workout videos section. Like it said 10 minute arnie press.

Acquana

Mathieu

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

Giant set :
- Tempo heel elevated goblet squat 4 x 10 
- Tempo heel elevated bodyweight squat  4 x to failure
- Banded push-ups 4 x 10 
- Bodyweight hand release push-ups 4 x to failure

Superset 1 : 
- Seated Arnold press 4 x 10 
- Pike push-ups 4 x 10 

Superset 2: 
- Single arm Db row 4 x 10 
- Seated Db bicep curl 4 x 10 
- Seated overhead tricep extension 4 x 10 

Forward to back lunges 4 x 10 

Core: 
- Db overhead sit-ups 3 x 10 
- Plank pass through 3 x 10 
- Alternating superman plank 3 x 10 
- Side plank hold 3 x 60 sec both sides 
- Decline plank 3 x 10 
-Advanced plank 3 x hold till failure

-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

-Hold a single dumbbell in your hands in the goblet position with your heels elevated on a weight plate
-Lower into the bottom of a squat
-Stand up to full extension 
-Repeat

Db heel elevated goblet 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 (to failure)

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

Banded push ups

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and back to starting

Hand release push ups (to failure)

Giant set

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction 
- Lower with a slow and controlled movement

DB seated Arnie press

- With hands and feet on the floor straighten legs so your glutes are up in the air and your back is flat
- Lower your head down towards the floor until your elbows are bent to 90 degrees
- Press back up so that elbows are straight

Pike push ups

Superset  1

- Start with back flat and DB in one arm 
- Bend elbow to Pull DB up so that your tricep ends parallel to your back

DB single arm rows

- Begin with DB in both hands
- Flex arms towards your shoulders and slowly lower down until arms are extended

DB bicep curls

- In a seated position hold dumbbell with both hands behind the head
- Straighten elbows to raise the weight up

Seated DB triceps overhead extensions

Superset 2

- 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

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit ups

- Begin in a push up position with DB on one side
- With the opposite hand pull DB through to the other side

DB plank pass through

- Begin in a push up position
- Lift right arm and left leg
- Lower back down and repeat on the opposite side

Superman plank (core)

- Begin on your forearms and feet up on a chair
- Lower one foot to the ground and bring back up to the chair
- Repeat on the opposite side

DB decline plank

Get into a side elbow plank position 
-Hold for time

Side plank hold

-Get in to position o your hands and elbows
-Hold your shoe body tight as you hold position for time

Advance plank (hold to failure)

Core

Day 30 - 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

Kennia

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

Edison

Day 12 - Death by DB

Jordan

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 30 - Death by DB

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