Name: Playbook - Toni and Poppy Livers - W2/D4
Uploaded: 2021-11-08T16:18:53.915Z
Duration: 45 min
Description: W2/D4

Romina

10-20 minute warm up of choice

Superset: 3 x 
-Barbell close grip flat bench chest press 10-12 reps 
- Medball slam 30 serc 

Superset: 3 x 
-DB incline fly’s drop set 3x8 reps 
-Burpees 30 sec 

Superset: 3 x 
-Seated plate press 12-15 reps 
-Shoulder taps 30 sec 

Superset: 3 x 
-DB single arm floor press 10 reps each arm
-Mountain climber 30 sec

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Medball slam

Superset

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB incline flies

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Lying on an incline with a plate/plates sandwiched between your hands 
- Press the plate away from your chest 
- Lower with control

Incline plate press

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Lay back with your knees bent and feet on the floor
- Hold the dumbbell with arm at full extension
- Slowly lower the dumbbell until your elbow touches the floor
- Press the dumbbell up to starting position
- Complete desired reps then repeat on the opposite side

DB single arm floor press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

W2/D4

The best work out I’ve had! You will definitely sweat!

Monique

Richtig gut 🤩 
Bin fix und fertig 🥵🥵🥵

I'm coming back for round #2, and it still hurts!

Robert

W1/D1

I had to modify some exercises and I definitely struggled with the pull ups. Overall, it was great!

Christina

Jamie

W1/D2

This one was a lot smoother for me.  I'm excited for tomorrow!

W1/D3

Das hat mich heute richtig geschafft 🥵

These workouts have it all. They are hard but not intimidating, a mix of cardio and lifting and include abs. Without spending hours in the gym. Thank you!!

Robin

I can feel myself getting stronger.  I am feeling the progress of building the strong foundation I never had!

W1/D4

W1/D5

Great workout 🥵 can’t walk anymore 😅

It's Monday funday and you kicked my ass again!

W2/D1

W2/D2

This workout made my sweat sooo much 🥵🥵🥵

If someone says the workouts are easy, they aren't pushing themselves

Adrien

W2/D3

W2/D5

The legs Workout is so hard 🥵🥵🥵. I already have strong legs😅😅, I thought, til now. 🤣

W3/D1

W3/D2

W3/D3

W3/D4

Just when I think I have it you throw in iso holds and make me rethink my abilities

W3/D5

W4/D1

W4/D2

4 weeks down! Loved the workouts. They were fun, challenging, and I felt great after. Looking forward to starting the new year challenge 😤

W2/D4

Community

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