Name: Playbook - Obi Vincent - Day 48 - Death by DB
Uploaded: 2024-01-10T15:10:41.236Z
Duration: 60 min
Description: Day 48 - Death by DB

Elnaz

Kwabena

Whaaat! Fun and games until the BSS set. Only had time for three rounds at the end but WTF

Serena

Trey Coody

Sebastian

Noel

I really loved the individual movements throughout this program but, collectively, it’s too repetitive with not enough break bt days for individual movements. You can’t do jump lunges one day and then the next day do DB jump lunges or burpees 3 days in a row. There really should’ve been more core thrown in instead of repetitive leg movements. This program has potential to be great with a bit of shuffling around of the movements. I’d love to have a Death by Dumbbell 2. I think it could really be great.

Will

Lisa Greg-uanseru

Hi! The workout was a fabolous way to get your legs shakin. Even though, I wonder if you could, on the single leg exercises, write how many repetition each leg is given. Ex. Split squat 3 x 10 – is it 10 each leg or 10 for both (5 each)? 😄😊

Vilja

Mira

Killer leg workout 💪💪💪 didn't have time for the conditioning but it was a really good workout 💪💪💪

george drakonakis

It was a truly epic challenge. I lost 3,5 inches around my waist. I will redo it because I saw real results. Thank you boss.

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

Superset 1:
- Banded pulse sumo squats 3 x 12,12,10
- Lying pause Db glute bridge 3 x 12

Superset 2:
- Db front squats 3 x 15,12,10
- Db goblet cossack 3 x 12,10,10

Superset 3:
- Seated pistols 3 x 10 
- Split stance RDL 3 x 10 

Superset 4:
- Db split squats 3 x 10 
- Db alternating lunges x 12

5 Rounds:
- 200m run or double unders x 40  or singles x 60
- Prisoner jump squats x 20
- Db front squats x 15
- Db jump lunges x 20 
- Goblet squats x 15

- 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

- 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 )

-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

-With a band threw the handle of a kettlebell and looped around each foot
-Perform a goblet squat 
-Repeat

Banded sumo squats

- Plate the DB on your hips
- Raise one leg off the ground 
- Push through your heel raise your hips 
- Engage your glutes as you lift

DB single leg glute bridge

Superset 1

- Hold the db’s at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squats

- 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

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

-Stand in split stagger stance with dumbbell in each hand
-Hinge at the waist performing a RDL
-Stand back to upright
-Repeaat

Split stance DB RDL

Superset 3

- 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

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees, push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

Superset 4

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

Double unders

-With your hands at your head perform squat jumps

Prisoner jump squats

- Hop alternating your feet in mid air
- Keep your chest up and shoulders rolled back

DB Jumping lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

5 rounds for time

Day 48 - 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

Luke

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 😅😭

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 48 - Death by DB

Community

More workouts from Obi Vincent