Name: Playbook - Obi Vincent - Day 39 - Death by DB
Uploaded: 2024-01-10T15:10:41.199Z
Duration: 60 min
Description: Day 39 - Death by DB

Kwabena

Luke

Trey Coody

Kennia

Sculpting the body in to shape .. 1 move at a time cheers Di

DEAN

Please can you add push-up alternatives or variations? Also on the second set surely that’s 12 reps not 12 minutes of nonstop presses ? 🤪🤪🤪

Mira

The ladder workout at the end was too much for me personally

Stephan

Scott Beatty

Didn't finish the ladder workout but this is a good one 💪💪 really really good one 💪💪

george drakonakis

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

Superset 1:
- Db heel elevated pause squat 3 x 15,12,10 
- Db Z press alternating 3 x 12,10,10

Superset 2:
- Db RDL ( banded) 3 x 10 each leg 
- Db bent over unsupported row 3 x 12
- Lying floor chest press 3 x 12

Superset 3: 
- Db box pistols 3 x 10 each leg
- Db bicep curls 3 x 10 
- Db Renegade rows 3 x 12

Superset 4 : 
- Db forward / back lunges 3 x 12
- Db banded pause push-ups 3 x 10 
- Push-ups  3 x to failure 

Ladder workout: 15 Minute AMRAP
- Double unders x 30 or singles x 50 
- Devils press x 2 ( add 2 reps each round)

-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 dumbbell in each hand at your shoulders with your heels elevated on a weight plate
-Lower into the bottom of a squat and hold that position for a 2-3 second count
-Stand up to full extension
-Repeat

DB heel elevated (pause ) front squat

-With two dumbbells perform a swing to your shoulders 
-Press the dumbbells overhead
-Repeat sequence

DB Z press

Superset 1

- 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

-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

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

DB floor chest press

Superset 2

- Begin with DB in front of your chest and one foot off the ground
- Push your hips back and lower down until your glutes touch the chair
- Press through your heel and stand back up to starting

DB box seated pistol squats

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

DB bicep curls

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

DB renegade rows

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

-With the end of a band around each hand and around your back
-Perform push-ups with the added band tension

Banded push-ups

-With your hands under your shoulders perform push-ups

Push-ups  (to failure)

Superset 4

Add 2 reps to the devils press each round

-Jump rope where the rope passed under your feet twice with each jump

Double unders

- Begin feet shoulder width, bring DB to the ground and jump feet back
- Jump feet forward and swing DB between legs and pull straight up overhead

DB devil press

Ladder workout

Day 39 - 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

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 39 - Death by DB

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