Name: Playbook - Toni and Poppy Livers - W4/D5
Uploaded: 2021-11-08T16:20:20.856Z
Duration: 45 min
Description: W4/D5

Thank you so much for this great workout 🔥🔥🔥

Romina

Last workout! And you didn't disappoint!!!! Thank you!

Robert

10-20 minute warm up of choice

Superset: 3 x 
-Heavy DB power snatch 8 reps each arm
-Burpees 30 sec 

Superset: 3 x
-DB all around the world 10-12 reps 
-Medball slams 20 reps 

Superset: 3 x 
-Barbell standing strict overhead press 8-10 reps 
-Plank tuck jumps 30 sec 

Superset: 3 x 
-DB Incline bench assisted reverse fly 10-12 reps
-Beast position shoulder taps 30 sec

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

DB snatch

- 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

Superset

- Hold the dumbbells in front of your body with an underhand grip 
- Circle the dumbbells outward and upward to overhead 
- Reverse the movement back down to starting position

DB around the world

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell strict press

- From a high plank position jump your feet into a bear crawl position 
- Jump your feet back out

Plank tuck jumps

- With your chest flat on an incline bench and a dumbbell in each hand
- Fly the dumbbells out and up
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Incline DB reverse fly

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

Beast position shoulder taps

W4/D5

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!

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!

W4/D5

Community

More workouts from Toni and Poppy Livers