Name: Playbook - Taylor Ramsdell - The POWER SWEAT!
Uploaded: 2021-01-18T11:46:13.630Z
Duration: 55 min
Description: The POWER SWEAT!

Melina

Rob Morelli

power sweat  + 10 min finisher 💦💦💦

Massiva Gainz! Cannot wait for the next ones.💪🏻

Beni

Full body work! All sorts of fun 👌

All you need to do the workout is a couple dumbbells! Let’s go!!

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!

3 exercises performed with no rest between exercises. 4 rounds. Rest between rounds.

Perform designated number of reps. Switch sides. Repeat. 

Stand with feet hip distance apart, hinging forward at the hips with a dumbbell in one hand. Keep core and back right. Row dumbbell up at a fast pace without twisting the torso.

Bent over unilateral rapid row

Perform designated number of reps. Switch sides. Repeat. 

Stand strong with core and back engaged and press weight up until arm is nearly locked out. Don’t lean torso back or to the side. Perform reps at a quick pace.

Unilateral shoulder rapid press

1 rep = left + right side twist

In an athletic stance with feet hip to shoulder distance apart, hold a dumbbell horizontally at mid torso height. Arms should be comfortably bent at 90 degrees. Rapidly and aggressively twist torso left then right. You should feel this in your hips and core.

Dumbbell fast mid rotation

Circuit #1

WORK for 30 seconds then REST for 30 seconds. 
3 exercises. 1 round. Rest between exercises. GO!

Explosively run in place bringing knees up high, and moving arms accordingly with power.

Fast high knee run

In push up position, keep core, back and legs super strong as you rapidly hop your body off the ground by slightly bending your elbows and engaging your legs.

Push up hops

Circuit #2 
:30 work / :30 rest intervals

Lie down face up with knees bent and feet flat on the floor. Hold a pair of dumbbells at chest height, squeezing them together. Press them straight up. Don’t flare your elbows out. Keep your core tight. Move FAST!

Close grip rapid dumbbell floor press

Lie down face up with knees bent and feet flat on the floor. Hold a pair of dumbbells at chest height and press them up. From there, reach the dumbbells over your head, while keeping back stable (don’t arch).

Lying dumbbell pullover

Lie down face up with knees bent and feet flat on the floor. Hold dumbbells at chest height and press them up. Keep dumbells together and up as you perform crunches

Weighted reaching crunches

Circuit #3

In push-up plank position, lift one arm AND the opposite foot off the ground.

Try your best to hold the position for the designated amount of time.

Variations: If necessary, you can adjust to knees. Or place a stability ball underneath hips for assistance.

Bird dog plank

Laterally leap from side to side while maintaining balance.

Speed skaters

Bird dog plank (OTHER SIDE)

Circuit #4
:30 work / :30 rest intervals

Perform designated number of reps. Switch sides. Repeat on second side. So, in this workout, each set will be a total of 16 reps (8 on each side).

Holding a pair of dumbbells, lunge forward with your left leg. On the ascent, continue moving forward and then thrust your right knee up. Return the right leg behind you into a reverse lunge. Then finally bring the left leg back to standing.

Lunge + knee thrust combo

Maintain a squat stance throughout and rotate so your torso continues to face forward throughout movement.

Hop and twist lower body to one side. Then back to center. Then to the other side. Repeat.

Rotating squat hops

In a split squat stance, explode up and simultaneously switch legs in mid air. Land with control. Repeat.

Split squat jumps

Circuit #5
:30 work / :30 rest intervals

Old school sit-ups! Lie down face up with knees bent, and lift torso up toward your knees.

Use your core to lift yourself up. Do not pull on your neck.

Sit-ups

Lie down face down with arms reaching above head. Simultaneously lift legs and arms by squeezing all the muscles in the back of your body.

Superman back extensions

The POWER SWEAT!

CHEST + Upper HIIT + Sit-ups... TOASTY!!!!!

BACK

ARMS - Dumbbells

Amazing finisher💪🏻
Cannot wait for your new program🔥

Benito

10 min Airbike work

Tyler

Lennon Gisclair

Mariah

🔥 15 min ABS 🔥

Wow! 💦💦 OMG thank you! What did I just workout cause my whole body hurts lol

LisaMarie Barrozo

Michael

2 a days
strong legs and able + 15 min bodyweight 💦💦💦😖

3 exercises. 15 minutes. 🔥.
(No equipment necessary)

I want to give 6 stars but i could not breathing😅🤙🏻

Fuck this workout 😂😂😂😂 thanks Taylor for being brutal as always! 👊🏿👊🏿👊🏿👊🏿

Kyle

Subbed the bike with DU’s but still got it done!

10 min finisher 💯🔥

Love taking my workouts on the road!! Perfect for the hotel gym! People were wondering what those bear crawl hops were all about 🤣 Do the same, stay the same. 🔥💪🏼💦

The POWER SWEAT!

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