Name: Playbook - Taylor Ramsdell - Endure 🔥💪 FULL BODY
Uploaded: 2023-05-22T18:05:03.751Z
Duration: 45 min
Description: Endure 🔥💪 FULL BODY

Awesome workout!
Please upload new ones🔥🔥💪🏻

Benito

This is a bad ass workout. At 62, proud I can do it. On the 6th week was able to to everything. I think I will continue for another 3- 4 weeks before swapping out. Thanks much.

Ruben Perello

Breno De Faria

Quick killer 💪💪💪💦💦💦💦💦

Stephen

Awesome as always! Thanks especially for providing substitutes for the rope—it’s one of the few things I don’t have and would have had trouble figuring out myself. (I mean, I’d’ve figured something out but nice not to have to!)

Vanessa

Rob Morelli

I’m waiting on new updates and programs with progress 🇲🇰

Stefan

YESSSSSSSS everything I need for a killer at home workout!!! I was disappointed when the circuit ended!!! 💥💪🏼🔥💯

Ashleigh

Melina

The goal is to maintain a high intensity, focus and drive to the finish. 

The first circuit pushes your arms and upper body to it’s limits. The second will do the same to your lower body. Then you’ll finish it all off with solid core work. 

You will need a timer, battling rope, small box or step, and a weight. (Check for substitutions for the rope exercises if you don’t have one.)

Stay connected with me on IG! Post vids/photos of you doing the workout! Tag me @taylor_ramsdell and use the #ramsdellstrong hashtag! 💪  I’m looking forward to seeing your work!

Warmup: Jog .5 mile

Holding a light band at both ends, with palms facing down, lift arms overhead through a full range of motion of the shoulder. If it feels easy, hold the band closer toward the middle.

Band pass throughs

Hold a light band with palms facing down at chest height. Drop shoulders down away from ears as you pull the band apart by squeezing your upper back muscles together. Don’t shrug during the pull.

Band pull aparts

Hold a light band with palms facing up at chest height. Drop shoulders down away from ears as you pull the band apart by squeezing your upper back muscles together. Don’t shrug during the pull.

Band pull aparts (palms up)

Shoulder warmup

Perform 1st exercise for 10 seconds. 
Perform 2nd exercise for 20 seconds. 
Perform 3rd exercise for 30 seconds. 
Rest between rounds.

In plank positions with hands on a medicine ball, perform pushups. Keep core stable.

Med ball push-ups

While lying face up with a med ball in your hands, press the med ball up. Squeeze the med ball to engage chest. Keep the med ball at chest height. Go as fast as you can.

Rapid med ball press

While keeping feet in an athletic stance slam the rope down rapidly. Do not round your back on the slam. Keep your gaze forward. Use the power of your arms and hips on both the up and down portions of the slam.

Do mountain climbers if you don’t have a rope. From plank position on your hands, run your feet one after the other.

Rope slams

Circuit #1

In a lunge position, explode upwards and switch leg positions in mid air. Stick the landing with precision and immediately explode up again.

Split squat jumps

Start with one foot on a small step or box and the other on the ground. Alternate foot positions simultaneously. Pump arms for speed and stability. Work up to rapid speed when you feel confident with the motion.

Toe taps

Stand with one forward foot on a short box and the other back foot on the ground. Forcefully bound upward from the front leg into the air then switch foot positions during the mid-air float. On the descent, the forward foot will touch the box slightly before the back foot touches the ground. Think of this exercise as an upward bounding motion off one leg.

Step up bounds

Circuit #2

1 rep = left + right side twist

In boat pose (seated with feet and upper back off the ground), hold rope ends at mid torso. Forcefully drop both ropes toward the ground on one side of you then to the other side without hitting your knees with the ropes.

*use a dumbbell if you don’t have a rope.

Rope oblique twist

1 rep = left + right leg 

Lie face up with head toward the anchor point of the ropes. Reach arms up and hold ropes with tension to keep them raised off the ground as you do alternating leg raises. 

Trainer tip: the closer your body is to the anchor point, the easier the hold will be.

* If you don’t have a rope, hold on to any stable piece of equipment at the gym that is of proper height. Or simply perform this with your hands at your sides.

Rope hold alternating leg raises

Core circuit

Endure 🔥💪 FULL BODY

That was awesome! I had to modify some of the exercises for my knee pain. It was challenging so I def have more work to do with it.

Dana

Austin

Jimi

Powerful stamina 💥 FULL BODY

Lennon Gisclair

What a lower body session🔥🔥🔥
I hope that you will upload new workouts really soon💪🏻

Kicked my ass and it looks easy on the video

STRONG and ABLE legs!!

Mohammad Ben Essa

Chest/Back/Core 🔥

Matt Burton

Woo! Great change up from my usual stairs workout! Did it outdoors and hunting for good hills and stairs got me to some parts of my hood I don’t get to often! 😅🏃‍♀️

Endure 🔥💪 FULL BODY

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