The ultimate full body session,The punisher 😅it took me 2hours straight 🥵💦💪🏾

Charity Magwaza

Megan

Sergey

Matt

It took me pretty long time! Great session 💪🏾

Trey Coody

Gym to pack to hit legs but everything else was 🔥🔥🔥🔥

Jan Novotny

DEAN

Erving

Alfonso

Lisa Greg-uanseru

A lot of volume for me but felt really good!

Aljoscha

This one beat me up bad. Glad I finished in 70 minutes

After two weeks because of corona and with bigger rest times I can say it was incredible and felt really good first for mental health and second for the body. Thanks 🙏 for all Obi!!! Great workout 🏋🏽‍♀️

george drakonakis

Misha SWB

Romeo

Jaquane Wyatt

Jordan King

Lot of strange errors in the workout. No rest times

Chiara

Ashley

*Warm up
- 500M Row or devil bike as quick as you can 
- 5 Walkouts
- 10 Cossack Squats
- 10 Gorilla squats
- 10 Lying hyperextensions
- 10 Banded front raises
- 10 Banded rotations
- 10 Banded pull aparts

*Main workout
Superset
- Front squats 3 x 15
- Banded push ups 3 x 15

Superset
- Pause deadlifts 3 x 12
- DB push press 3 x 15, 12, 10

Superset
- Lat pull down 3 x 10
- DB bicep curls 3 x 10

Circuit
- DB lateral raises 2 x 12, 10
- Dips 2 x 12
- Diamond push ups 2 x 12, 10

Superset
- Cable flys 2 x 12x12, 10x10
- DB renegade rows 2 x 12

Circuit
- Hanging leg raises or hanging knee tucks 2 x 12
- Plank knee to elbow 2 x 12, 10
- Alternating superman plank 2 x 8

- 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 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 )

- 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

- Raise your arms and legs 
- Engage your glutes as you raise
- Pause at the top

Lying hyperextensions

-Stand holding a small plate in each hand at your sides
- Raise the plated up to the front/side until they are above you in a Y shape
-Lower them to the stating position and repeat

Standing plate Y raise

-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

-Sit on a bench with your knee up and elbow supported on it 
-Holding a dumbbell in your hand rotate your hand down 
-Rotate your hand back up (externally ) to the starting position
-Repeat

Seated DB external rotations

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

Banded pull aparts

Warmup

- Hold the bar on the front of your shoulders keeping your elbows high
- Push your hips back as you come down 
- Reach parallel and extend your leg to come back up

Barbell front squats (2s tempo)

- Begin with the band around your back and under your hands
- In a push up position lower your body to the ground 
- Extend your elbows to push back up

Banded push ups (3s tempo)

Superset

- Begin with DB in each hand overhead
- Lower down to your shoulders and press back up overhead

DB push press (3s tempo)

- Place the bar just above you feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift (3 sec pause below the knee)

-Sit at a pulldown station
-With a wide grip grasp the bar and pull it down to your upper chest
-Release and repeat

Lat pull down (2s tempo)

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

DB bicep curls (3s tempo)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow controlled motion

DB Lateral raises (3s tempo)

-With your thumb and pointer finger touching and making a diamond shape with your hands 
-Perform push-ups

Diamond push-ups (3s tempo)

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come yp

Weighted dips (3s tempo)

Circuit

- Begin with chest open and arms back
- Bring arms together in front of your chest

Cable chest flys (3s tempo)

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

DB renegade rows (2s tempo)

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar (2s tempo)

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

Butterfly  sit-up (2s tempo)

-Start on your hands and knees
-Elevate one arm and the opposite leg
-Return them to the starting position 
-Switch and repeat

Kneeling superman (2s hold)

W7/D3  Full body

Zeyad

Alice Farrow

Clif Moffitt 

W5/D1 Legs

By advicing us how much weight we should use for every exercise or how much percent in accordance with our strength.

Julian

Benjamin

W5/D2 Push/pull & core work

Great workout. Modified quite a bit to meet the minute time cap during each EMOM. Went down in weight to accommodate at least 10 seconds of rest time during first EMOM. Completed less reps during second EMOM to allow for 20 seconds of rest between exercises during second EMOM. Will definitely come back to this

W5/D3 Conditioning

It was fun and relaxing, away from heavy weights lol💪🏾

Turon Martin Johnson

Kelly Passfield

W5/D4 Active recovery

Tortured!🥵😅🔥💪🏾🍗🍗🍗quads are quading🔥overall it was fun. Happy Friday 💪🏾

W5/D5 Legs

It appeared straightforward, but it turned out to be quite challenging🔥🔥

Elnaz

Another Monday crazy pump 💪🏾⛽. Enjoyed the ladder🔥💪🏾

W5/D6 Push/pull

Ammar

Awesome session🔥,  it was such a cruise! When you're getting better at it 😅💪🏾

W6/D1 Full body workout

Great day , I enjoyed the aerobics 💪🏾🔥

This was great,  my body is in pain💪🏾

Cutting the yard today and still stretching. Salud 💪🏿

W6/D2 Aerobic intervals

Drumm

W6/D3 Full body

W6/D4 Active recovery & mobility

I'm taking a shape class today💪🏾💦 with a cycle spin class 😅 Happy Monday💪🏾💪🏾

I did one of Obi's BRUTAL CONDITIONING WORKOUTS from youtube! Absolutely BRUTAL 💪🏾💦 I enjoyed it

W6/D5 Free day

Super intense, it 2024 still can't pull up😅. Great session 💪🏾

Very intense !💪🏾💦 the pull ups still embarrasses me big time 😅💪🏾

Great workout but I wish there was more exercises focus on legs

Remy

W7/D1 Full body

Great session, so much fun 💪🏾💦👌🏾

Wow more of the same please. Really enjoyable workout. Tough one

Yods

W7/D2  Conditioning

Good massage was also needed on this day🧖🏾‍♀️🧘🏾‍♀️Happy weekend 👌🏾

Walked on incline treadmill for 30min before mobility work

W7/D4 Mobility

Explosive push ups, whispered , 'you're not that Explosive'!!😅🤣💪🏾this was a fun session I enjoyed it. Happy Friday 💪🏾👌🏾

Wow! That was super fun! 21 meter row switched to one min.

Serena

W7/D5 Explosive strength & conditioning

Conditioning part 1,was so much fun💪🏾great session for a Monday 🌶🔥💦

Great workout, I just finished and I can barely talk

W7/D6 Functional training & conditioning

The gains are gaining 💪🏾Great session!!

W8/D1 Full body

This was punishment🥵 I struggled the whole session 😰happy to get it done💪🏾

W8/D2  Conditioning

This took me 2hours straight! Tough one after yesterday's punishment💪🏾🔥I'm so hungry 😅

W8/D3  Full body

Kwabena

W8/D4 Mobility

This one is my favorite session🔥💪🏾Great session for a Friday 👌🏾

I had fun , great Monday session 💪🏾💦

W8/D5 Explosive strength & conditioning

1 year later, back at it💪🏾 the 2 conditionings were very spicy🌶 , super lit 🔥I struggled a lot 🏋🏿‍♂️💪🏾

W8/D6 Functional training & conditioning

I'm checking two hours,  I still need to go to finish!😅This was Epic🔥🔥I can't speak, I can't walk I'm starving!!

Replaces the lunges at the end with a superset of ext and curls . Also skipped the finisher

Sean

This was tough,🥵 yeah I struggled. It took me 2hours💪🏾my legs are on 🔥

W9/D1 Legs

W9/D2 Chest and arms

Today was just awesome 👌🏾💪🏾🔥

Great Friday session 🌶🔥💪🏾💦

W9/D3 Chipper conditioning

W9/D4 Mobility

The METCON was very spicy🌶🔥💪🏾Great Friday session 👌🏾

W9/D5 Push & pull

This was toture😰!Great start to the week!🔥💪🏾

Tremendous conditioning, I felt like throwing up

W9/D6 Conditioning

This was epic🔥💦🥵,  my legs are pumped 🍗🍗💪🏾💪🏾

Fatima

W9/D7 Legs (low volume) & conditioning

This was fun and i enjoyed it,  best program💪🏾🙏🏾.

W7/D3 Full body

Community

More workouts from Obi Vincent