Name: Playbook - Simply Mander - W6/D3 Full body endurance
Uploaded: 2024-01-01T19:10:20.127Z
Duration: 45 min
Description: W6/D3 Full body endurance

Collapsed at the end and won’t get up until tomorrow

Samantha

This entire program is awesome! My strength has increased tenfold. Started the program using 10lbs/15lbs, ending with 25lbs/30lbs. Can’t WAIT to start Vol2.

Gianna Gaudio

Annie

Loved it! Loved the 4-9 minute segments (:

Lauran

Shari

I only had time for 3 of the AMRAPs and it still killed me! 🥵

Ellie

Valerie

Diana

Heather

Thank you so, so much for this! My gym closed in January and I have not found another place I fit in. I got myself some dumbbells and a mat and this challenge has saved my sanity. Fitness is one of the things that truly helps with my mental health and I don’t know that I would have been as consistent at home without this program to follow. I am building out my home gym and I can’t wait to start the barbell program!

Jess Griffith

Katy

Jennifer

🔥🔥🔥🔥 great workout! Keep ''em coming! 😘

Tori

AMRAP 9
12 alternating DB lunges
6 devils press
10 v-ups
-rest 1:00-

AMRAP 9
12 DB thrusters
6 burpees
10 butterfly situps
-rest 1:00-

AMRAP 9
400m bike/run/row (if no machine, 2:30 run/15 burpees/50 mountain climbers/100 jump rope)
6 devils press
10 front rack squat
-rest 1:00-

AMRAP 9
12 alt DB snatches
6 renegade rows
10 mountain climbers

AMRAP 9
12 alternating DB lunges
6 single arm devils devils press (can alternate or 3/3)
10 v-ups
-rest 1:00-

- 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

Dumbbell alternating lunges

- Place the dumbbell on the floor hop back and bring your body down
- Hop forward placing your feet on the floor
- Press the dumbbell up reaching full extension at the top

DB single arm devils press

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

AMRAP 9

AMRAP 9
12 DB thrusters
6 burpees
10 butterfly situps
-rest 1:00-

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

AMRAP 9
400m bike/run/row (if no machine, 2:30 run/15 burpees/50 mountain climbers/100 jump rope)
6 single arm devils press
10 front rack squat
-rest 1:00-

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Dumbbell front rack squats

AMRAP 9
12 alt DB snatches
6 renegade rows
10 mountain climbers - double count (right+left =1)

- 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

Dumbbell snatch

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

Dumbbell renegade rows

- 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

W6/D3 Full body endurance

Terri

Charlene

Sarah

W1/D1 Lower body (quad focus)

Didn't feel like working out, but I did it anyway.

Brandy

I loved the rhythm of this workout - I scaled it a little and felt like I got just enough of workout in without it being too much for me 🙌🏽 Thanks, Manders!

Stephanie

W1/D2 Upper body & core

I only had time to run for 20 mins. Got a good sweat!

Nicole

Renee

WOW I JUST GOT MY BUTT HANDED TO ME SO HARD LOLOL THAT WAS HUMBLING

Tristen

W1/D3 Full body endurance

Pamela

Jackie

Metcon had my legs shaking. 30 hang cleans and burpees are no joke!

W1/D4 Lower body (glute focused)

A bit aggressive in pushing today.
Had to scale to make it doable

Cindy

Burpees and 5,000 pushups don’t mix well 😵‍💫😂😂😂😂 Manders humbled me again!!!

This was the hardest chest & back workout I think I’ve ever done. My arms were SHAKING for the last circuit of push ups. SO GOOD.

Katie

W1/D5 Upper body (chest & back)

Amazing!! But the videos for the weighted jump squat and the calf raises aren’t there which means I had nowhere to put my weight in for those two exercises. Not a huge deal at all! Just fyi. I love your workouts!! Thank you for creating them :)

Mariana

Reading this… I was like okay seems smooth. Wrong contemplated my life half way through lol

Amber

W2/D1 Lower body (quad focused)

I did 8 rounds of abs and they are on fire on! Didn’t have time to do metcon.

RIP my upper body :) Starting week 2 and ready for more!!

Lindsey

Was not expecting that burn to sneak up on me the way it did🥴

Bree

W2/D2 Upper body + core

I like these types of workout. My endurance is getting better. I was able to keep the same pace on the runs.

Cecily

I didn’t know I could sweat that much 💀💀💀

Ashley

W2/D3 Full body endurance

I was not prepared for kettleball swings and broke a band, lol. But I did it!

These are becoming some of my favorite workouts!

Teenie Robinson

I haven’t worked out since before Thanksgiving and it’s embarrassing how much this workout wrecked me 🤣😭

Emily

W2/D4 Lower body - glute focused

Triceps are on fire. Had to go to my knees on the diamond push ups so I could get quality reps in.

Tara

Loving the 45 min workout timeline. Perfect for 75 hard and easy DB only for at home!!

Telsey

W2/D5 Upper body (chest & back)

Monica

Felt a little like a teaser/ needed more from this. Will go harder/heavier next time. Subbed box jumps for step ups to a bench.

Shea

W3/D1 Lower body (quad focus)

Couldn't make it all the way through but will keep trying!

Cristina

W3/D2 Upper body & core

WOW how I underestimated that one 😵‍💫😭😬

Made it 16 mins before puking 🤣🤣🤣

W3/D3 Full body endurance

W3/D4 Lower body (glute focused)

I enjoyed this upper body work out. I’ve been making so many improvements following your programs. Only draw back is if I would have done it all with a warm up it would have taken about 1hr 30min 😵‍💫.

Michelle

W3/D5 Upper body (chest/back)

Y’all I’m gonna be walking like Bambi tomorrow 🥴

First full workout back after being sick… thanks for the perfect challenge!!

W4/D1 Lower body (quad focused)

Vicky

That might be the best and my fav so far!!

W4/D2 Upper body & Core

W4/D3 Full body endurance

Challenged myself to use my barbell for the metcon.. WOOOOOF LOL

Sweaty Shaking and Smiling! This one was killer!!

W4/D4 Lower body (glute focused)

Probably the hardest upper body workout I’ve ever done 🥵

Whew. I had to modify and this was still killer! 🥵

W4/D5 Upper body (bicep/tricep)

Kiley

Alicia

Maggie

W5/D1 Lower body (quad focused)

Arms were shaking by that final sit up to press set! Another stellar upper body day!

W6/D3 Full body endurance

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