Name: Playbook - Obi Vincent - Day 44, Death by DB
Uploaded: 2024-01-10T15:10:41.218Z
Duration: 60 min
Description: Day 44, Death by DB

Kwabena

Luke

Trey Coody

That giant set was something else and great finisher…. Probably going to double up later today though

Timothy

Superb workout. However, I found the Giant Set almost a little too easy.

Stephan

Mathieu

george drakonakis

Acquana

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 
- Hand release push-ups x 12

Giant set: 
- Heel elevated goblet 3 x 12
- Bodyweight heel elevated squat 3 x to failure
- Zottman curls 3 x 12
- Bodyweight push-ups 3 x 12

Superset 1: 
- Unsupported single arm rows 3 x 12
- Lying elbows in press 3 x 12
- Tricep plank press ups 3 x 12

Superset 2: 
- Db alternating Cossack squat 3 x 12
- Renegade rows 3 x 12

Superset 3:
- Walking double lunges 3 x 10 steps 
- Decline push-ups 3 x 12
- Alternating superman 3 x 10

-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

- 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

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)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl

-With your hands under your shoulders perform push-ups

Push-ups

Giant set

-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

-Lay on your back with a dumbbell in each hand_lower the dumbbells in keeping your elbows close to your sides
-Press the dumbbells back to the starting position 
-Repeat

Db elbows in chest press

- Start in a push up position
- Bend elbows until forearms are flat on the floor	
- Engage core and keep a neutral spine

Triceps plank press

Superset 1

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the DB at chest level

DB cossack squat

- 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 2

- 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

- Begin with your hands on DB and feet on bench
- Lower chest towards the ground
- Extend elbows to push back up

DB decline push ups

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

Superman plank (core)

Superset 3

Day 44, 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 44, Death by DB

Community

More workouts from Obi Vincent