Name: Playbook - Brynley Joyner - Full body gym🔥
Uploaded: 2024-03-01T12:58:24.409Z
Duration: 70 min
Description: Full body gym🔥

Welcome to your full body workout at the gym, this was such a good one!!

The first half of the workout will be focus on lower body; the second half will be focus on upper body and you’ll finish with hanging abs!

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

***these are high rep, lower weight! So I’m using 35lb plates!

Sumo squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

***high weight lower reps! I’m using 35lb plates

Barbell hip thrusts

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the bench or box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides (10 per side)

Dumbbell step ups

- With your arms extended laying on the floor face down , grave a weight
- Raise your upper body (you want to slightly hunch your upper back to put the weight emphasis on your Glutes!)

Floor overhead back extensions

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Using and underhand grip pull handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row (single handles)

'- Keep your core tight and avoid swinging
- Supinate (twist your wrist inward) at the top of the movement

**10 per side!

Alternating dumbbell curls 2

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

Dumbbell seated shoulder press

You’ll do 5 per side 10 total of the single leg crunches! Then right after do 10 of the double leg crunches!

Repeat this 2 more times to make 3 rounds total!

Hanging abs

Full body gym🔥

This is ✨PERFECT✨ before a workout! Easy to do & really stretches your body and prepares it for a workout! 🫶🏼

Jessica

Monica

It can’t be hard to post follow along videos?! Especially when paid😩. How does one stretch when videos are cutting? I can’t magically jump from one stretch to the other. All in all, too fast, impossible to follow along. YouTube videos are better.

Warmup Stretch

camryn

Terri

Full body (45 min)

Such a good and sweaty workout🥵 👍🏼

Chloe

Gisele Rigo

Peri

Post Thanksgiving FULL BODY BURNOUT🔥💥

Maddie Dasho

Feeling strong and happy with the movement! 🙌🏻

Graci

Shoulders & Triceps (Dumbbell only)

The hip thrust hold was a killer! Legs were shaking!!!

Janese Manning

Glutes & Hammies Day

I love these except for how many exercises and how little rest time,  I really pushed myself and I only got 4 exercises done in 60min training close to failure, maybe less volume would be better

Zara

Those bulgarian split squats were killer!

Jaden

Glutes Day🔥

that was hard!!! but I feel so good!! 🔥

Megan

This workout was insane! My legs are dead!

Sydney levenfeld

Full LEGS! (Quads, Hammies & Glutes!)

Protein French Toast

Rebekah

this was like the most perfect HIIT ever!!

Shelby

Full Body HIIT

Lainey

PUSH DAY! Shoulders, chest & tri’s

Banana-Mango Nice Cream🤍

Elaine

Full Body Dumbbell🔥

Finished in 35…just the right amount of challenge this morning!

Serena

Amanda

Kate

HOLIDAY HIIT (bodyweight)

only had time for 3 rounds but feel so much bettet

Great quick at home circuit! Got my heart rate up and a good sweat going with no weights and a doable amount of time!

Chelsea

Spencer Smith

Lazy Girl bodyweight work🔥✨

Brynley

Full Body (Glutes Focused)

Olivia

Elianna

Abs finisher🔥

Michelle

Rayka

Cardio HIIT 🔥

UPPER BODY (Back & Bi’s focused)

This was great. Didnt expected to be this hard. Modify timing and did part of some exercises lower impact and still burning!!!

Tania

Loved this workout, so good 😊 Will definitely be doing again.

Shavy

Cardio HIIT

Mock Chickfila Tenders & Sweet potato fries!!!

PANCAKES + misfits bar

Wow this felt so good got my heart rate up and felt like I was strengthening what a perfect blend

Brooke

Legs & Hammies 🔥🔥

I don’t see the recipe. I only see a short picture of it. I’m confused

Protein French toast😍

Cinnamon Apple Mug cake brekky

Protein Brownie😋

Pres

Virginia

Callie

Full Body Sweaty Circuit🔥

Perfect primer for full body workout days! Thank you queeeeen 🤜⚡️🤛

Full Body Warmup & Stretch

Erika

Protein Energy Balls

Isabel

Jess

Abs finisher❤️‍🔥

Microwaveable cookie cake😍

Paula

Catherine

killer and easy to do anywhere (including late night on a front porch 🙃)

Morgan

Abs❤️‍🔥

Great😍 I just did 3 rounds per circuit because for me it was too much but I loved the exercises 💪🏻💪🏻

Kalli

Dumbbell Only- Full Body!!

IMMEDIATELY SAVED as my fave low impact burner

Savannh

Katie

Arms & Abs (20 min.)

Great quick workout🙌🏼 Swapped a few exercises to make it at home friendly! Thank you☺️

Grace

in a gym it is pretty hard to keep a machine for yourself through 4 rounds so perhaps alternatives that might reflect this potential gym issue. thank you!

katy

30 min Full Body Workout!

Naomi

Hard, I need to try this daily - 30 day ab challenge for me !

Such a good burn & perfect amount of time

ABS❤️‍🔥

Burner!! Great to finish out your workouts🔥🔥👊🏻

such a good quick ab burn! Love it with the weights!

8 minute abs

Kelly

I really enjoyed this I was only able to complete two rounds but I am glad I pushed myself to do it!

Madison

Just what I needed this morning 💪🏽💪🏽

Jillian

Bodyweight HIIT

Oh my goodness! That was an amazing workout! Easy to modify if ended! It kicked my booty, thank you Brynely!!

This was a great little sweat. I’m doing 75 hard so I like to mix up the outdoor workout - this was perfect!

Full body gym🔥

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