Name: Playbook - Obi Vincent - Day 38- Death by DB
Uploaded: 2024-01-10T15:10:41.193Z
Duration: 60 min
Description: Day 38- Death by DB

Kwabena

Luke

Trey Coody

That core blast at the end 😮‍💨😮‍💨😮‍💨

Timothy

Henry Barwick

Stephan

Mathieu

george drakonakis

Warm up:
- Walk outs x 5
- Banded front raises x 10 
- Band pull aparts x 10 
- Gorilla squat x 10 
- Cossack squats x 10 
- Plank toe touches x 12
- Air squats x 20 

Workout : 4-5 sets 
-Turkish get up x 6 each side
- Db clean and reverse lunge x 6 each side 
- Db skater squats x 8 each side 
- Db push-ups into renegade rows x 10 
- Heel elevated or box pistols x 10 each leg

Dumbbell complex: 12-15 Minute 
- Db skiers x 3 
- Hang squat clean x 3
- Front rack alternating lunges x 3 

Core: 
- Db Overhead sit-up 3 x 12
- Db plank pass through 3 x 12
- Butterfly sit-ups 3 x 15
- Db russian twist 3 x 20

- 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

-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

-Stand holding a band in your hands
-Pull your arms apart and back adding tension to the band 
-Release and repeat

Banded pull aparts

- 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

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack ( each side )

-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

-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

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

DB turkish get up

- Clean DB to your shoulder while stepping back with the leg on the same side
- Lower down until knees are 90 degrees
- Repeat on opposite side

DB clean reverse lunge

- Hold on to something for balance
- Come down keeping your chest up 
- Don’t hit your knee on the floor as you come down 
- Keep your front knee behind your toe

DB skater squats

- Begin in push up position with DB in each hand
- Lower body down to the ground
- Press back up and lift one DB up towards the ceiling
- Lower down again and repeat with on the opposite side

DB push up renegade row

-Using the handle of a kettlebell to elevate your heel perform a pistol squat 
-Repeat for desired reps

Kettlebell heel elevated pistol squat

Workout

- Start with a DB in each hand
- Swing DB from in front of your body to behind your thighs, pushing your hips back and keeping a slight bend in your knee

DB skiers

- Start with DD at sides and feet close together
- Clean DB to your shoulders, step wide, press hips back and lower down until 90 degrees

DB hang squat cleans

- Start with both DB at your shoulder
- Step forward with one foot and lower down until both knees are at 90 degrees
- Return foot to starting and repeat on the opposite side

DB front rack alternating lunges

Dumbbell complex

- 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

-Lay on the ground with bent legs and the soles of your feet together
-Perform sit ups
-Repeat for desired reps

Butterfly  sit-up

- Keep your legs up
- Rotate from side to side 
- Keep your core engaged

DB Russian twists

Core

Day 38- 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🌸

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

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 38- Death by DB

Community

More workouts from Obi Vincent