Name: Playbook - The Lost Breed - Day 4
Uploaded: 2022-05-02T12:01:14.160Z
Duration: 45 min
Description: Day 4

Jarrad

Breann

This is perfect for reintroducing my body to the gym. Thanks for this whole thing!!

Kalie Lewis

Gylain

Yeah, lol! First workout under hour! 57:40!

Travis 

Matt

Aymen

Gabe

I was hoping it would be something different from last year.. but looks like just a copy and paste job. But I think if you implemented a stretching portion that targets each specific day would be very beneficial to everyone. But overall I still like the workouts.

Justin

The flow, intensity, and placement of these exercises is super effective. Leaving the gym feeling new 💯 Finished the last bracket w/ weighted jacks

Chuy

Samad

makayla

6 circuits?? Whew! Push through!! #brickbybrick

Todd Jenkins II

Love workouts like today, not too mentally exhausting but physically draining

James

Carlos Alicea Jr

Kayla

This one was tough but I pulled through it ‼️🔥🔥🔥

Shane Hutchinson

Body is sore like nobodies business but it’s part of the process 🙏🏽 #2yearlayoff

Marvin

Seth

This was super fucking killer !!!!! Damn!!! Pushed through it !!! :)

Melissa Jimenez

Day 4 down, let’s gooo. Pump today was 🔥

Carter

LET'S GET THIS BREAAAD!!! KEEP IT UP FAM!!!😤💯

Tresdon Janes

DAY 4

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 10 Burpee DB Clean & Press 
- 10 Half Burpees
- 10 DB/KB Swings

2ND CIRCUIT: 3-4 ROUNDS
- 12 Seated DB Press
- 12 Jumping Jack Tuck Jump 
- 12 Lateral Raises

3RD CIRCUIT: 3-4 ROUNDS
- 12 Rope Curls
- 12 Mountain Climbers Each Leg 
- 12 Rope Push Downs

4TH CIRCUIT: 3-4 ROUNDS
- 12 Barbell Curls 
- 12 Bench Dips

CARDIO FINISHER: 3-4 ROUNDS
- 20 High Knees
- 20 Mountain Climbers 
- 20 Jumping Jacks

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 10 Burpee DB Clean & Press 
- 10 Half Burpees
- 10 DB/KB Swing’s

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up
- Curl and press the dumbbells overhead
- Lower with control and repeat for time or reps

Burpee DB Clean & Press

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

-Keep soft knees (slightly bent), but don’t bend them further as you 
  move through the exercise. 
-Break at the hips- pushing them back and forth as you go. Don’t let 
  the kettlebell sink below your knees

KD/DB Swings

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 12 Seated DB Press
- 12 Jumping Jack Tuck Jump 
- 12 Lateral Raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB Shoulder Press

- Complete one jumping jack then one tuck jump
- Repeating for time or reps

Jumping Jack Tuck Jump

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 12 Rope Curls
- 12 Mountain Climbers (Each Leg)
- 12 Rope Push Downs

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope Cable Curl

- Start in a plank position, hands elevated on med ball
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Med Ball Mountain Climbers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight, spreading the rope apart at the bottom
- Bend the elbows to return to the starting position

Rope Pushdowns

Circuit 3

4TH CIRCUIT: 3-4 ROUNDS
- 12 Barbell Curls 
- 12 Bench Dips

- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level
- Hold the contracted position for a second and squeeze the biceps hard

BB Curls

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Bench dips

Circuit 4

CARDIO FINISHER: 3-4 ROUNDS
- 20 High Knees
- 20 Mountain Climbers 
- 20 Jumping Jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- 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

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Cardio - Finisher

Day 4

Kentrell

Justin Salcedo

30 DAY SUMMER SHRED CHALLENGE - STARTS MAY 2nd! Sign-up now!

Corey Allen

Franco

Day 1

Have alternate movements. My knee was hurting today and didn’t want to due some of the cardio movements.

Everett

Day 2

Mcloven

Sore is an understatement after these first 3 days 😅

Ben Eliason

Day 3

Well don’t judge a book by it’s cover.. it looked way easier than it really was!! 
Great workout!

Day 5

Day 6

Gettin right physically and mentally today. Ready to get back after it tomorrow!

Day 4

Community

More workouts from The Lost Breed