Name: Playbook - Obi Vincent - Day 9 - Death by DB
Uploaded: 2024-01-10T15:10:41.015Z
Duration: 60 min
Description: Day 9 - Death by DB

Luke

Obi is always testing my mental strength!!! 💪🏽🔥

Kwabena

Jordan

Trey Coody

Always a challenge!
Great workout 🏋🏻‍♂️!

Exodus

🙌🏻🙌🏻🙌🏻…weight wall sits my goddd

Ryan

Nhla

Zakia

Easton

love it. i was able to finish and didn’t feel like puking. lol

Alfonso

DEAN

Kizzy

Modified some exercises but it was really good. The little circuit at the end was weirdly sweaty 😂

Caroline

Did u mean 10 reps instead of 10 mins on the last ab drill?

Kirubel Getachew

Nice! But there was an exercise there that said you needed to repeat for 10 mins, I assumed you meant 10 reps!

Merlin Valdez

Florian

Is it really 3 rounds of 10 minutes of sit-ups?

Jack

Overhead sit up says 10 mins - is it meant to be 10 reps?

Jonny

I personally found the last part (Core) a little bit too easy. But the rest was great.

Stephan

Elsworth

Kennia

Anthony

Gerrit

Vasco Biscoito

Great workout. I’d like to track my weight usage and the workout.

Scott Beatty

Charity Magwaza

Hi just head up on core part DB overhead think there error say to do 10min x3 😅😅😅 great workout  👌

Nish

Stephen

The 10 min DB sit ups seems a little extreme for 3 rounds hahaha

Arash

Zando

george drakonakis

Mathieu

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 
- Air squats x 20 


- Full + half squat heel elevated goblet squats 3 x 10 
- Weighted DB wall sit x 3
- Decline push-ups 3 x 12 
- Normal push-ups x 3
- Seated single arm  DB  shoulder press 3 x 10 each side 
- Db Zottman curls 3 x 10 
- Lying elbows in floor press 3 x 12 
- Db  Glute bridge 3 x 10  
- Split stance RDL 3 x 10 each side 

Core: 
1a: Mountain climbers 
1b: Db Russian twists 
1c: Side plank leg lifts 
1d: Db overhead sit-ups 
1e: Hollow hold

-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 the dumbbell at chest height 
- Come down pushing your hips back
- Come up a couple of inches and back down
- Focus on a slow controlled movement

DB Goblet full + half squats (3sec Tempo)

-Perform a wall sit with a weight in your lap for time

Db weighted wall sit

Superset 1

- 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 (2sec Tempo)

Elbows in slightly and make sure to bring your chest to the floor.

Engage your core and Glutes and avoid your lower back sinking down to the floor

Push Up (3sec Tempo)

Superset 2

-Sit in a chair with back support holding two dumbbells at your shoulders 
-Press the dumbbells up to full arm extension
-Lower them to the starting position 
-Repeat

Seated DB shoulder press (3sec Tempo)

- 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 (2sec Tempo)

-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 (3sec tempo)

Superset 3

- Push through your heels to raise your hips 
- Squeeze your glutes as you come up 
- Pause at the top

DB lying glute bridge (2sec Tempo)

-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 (4sec Tempo)

Superset 4

-Start in push-up plank position 
-Drive your knees towards your elbows one at a time bak and forth rapidly 
-Repeat for reps or time

Mountain climbers

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

DB Russian twist

-Start in a T side plank hold
-Raise your upper leg
-Lower it back to the starting position and repeat

Side plank leg raise

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

DB overhead sit ups

-Lay on your back in a hollow rock position and hold that position for desired time

Hollow hold

Core Workout

Day 9 - 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

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

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

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 9 - Death by DB

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