Name: Playbook - Brynley Joyner - UPPER BODY (Back & Bi’s focused)
Uploaded: 2023-02-28T17:42:42.950Z
Duration: 60 min
Description: UPPER BODY (Back & Bi’s focused)

- Go heavy! I’m using 15-17.5lbs 
-Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- 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

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

Cable tricep pushdown

Circuit 1

-grab the handles and push them down by your side as you move through a squat position!
- Increase speed as comfortable

Skierg

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-press straight up

Dumbbell hammer curl press

- Using a neutral grip, pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats

Neutral grip seated row

Circuit 2

This is your finisher! I like to add a fun Finisher at the end of my work out, to really burn out my last bit of energy!! 

Set a 30 second timer on your phone and do each exercise for 30 seconds! Make sure you take a 60 second rest in between rounds!

Personally, I LOVE practicing handstands for balance, stability, and core strength so I added them here- if you don’t feel comfortable, you can omit that exercise & just do the other two! Hope you have fun with it though😚

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

Assault bike

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

-find a spot with a little room in the wall
-practice kicking up onto the wall and holding your hand stand trying to engage your core while doing it! 
-if you feel comfortable move away from the wall and practice holding it without the wall afterwards

Handstands

Fun finisher round!!!🔥🔥

UPPER BODY (Back & Bi’s focused)

great way to finish out your workout!!! 🔥🔥

Ashley

Loved it! I lost touch with working out but after following you on instagram it made me want to get back into it!

emily

Abs finisher

LOVE this 5 min ab! So perfect after a workout!!

Catherine

Abs finisher 🔥

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

Abigail

Cardio / Bodyweight Workout

Just what I needed this morning 💪🏽💪🏽

Jillian

Marie-Anne Sirois

ahhh ive been dieing to find a good workout for when on vacation. thankyou bryns💕 nailed it xx

briella

Bodyweight HIIT

Lower Body Quickie

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

Naomi

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

Quick and effective weighted abs❣️🔥

Sarah Owens

8 minute abs

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

Such a good burn & perfect amount of time

ABS❤️‍🔥

Abbie

Great beginners workout! Some of her other workouts are really intense and for someone who is just starting to get back into today after not working out for months and months and months (maybe a year🤫) this was a perfect way to get back into it! Easy to modify and will definitely make you push yourself, but a great workout!

30 min Full Body Workout!

Amazing but 2 exercises I couldn’t do it because they were too difficult for me but getting there step by step✨💪🏻

Paula

Amanda

Maggie

Arms & Abs (20 min.)

Kalli

Jaz Jocelyn

Dumbbell Only- Full Body!!

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

Morgan

Molly

Abs❤️‍🔥

Microwaveable cookie cake😍

Kate

Isabel

Jess

Abs finisher❤️‍🔥

Erika

Protein Energy Balls

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

Full Body Warmup & Stretch

Virginia

Callie

Amazing short and efficient workout when I ended up running short on time today. Was so thankful to have this as an option!

Brooke

Full Body Sweaty Circuit🔥

Protein Brownie😋

Cinnamon Apple Mug cake brekky

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

Protein French toast😍

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

Legs & Hammies 🔥🔥

PANCAKES + misfits bar

Mock Chickfila Tenders & Sweet potato fries!!!

Full body gym🔥

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

Shavy

Daniela

Cardio HIIT

Abs finisher🔥

Rayka

Cardio HIIT 🔥

Moira

Elianna

Brynley

Full Body (Glutes Focused)

María Victoria

Avery Chapman

Paulina

Lazy Girl bodyweight work🔥✨

Chiara

One of the best HIIT workouts I’ve done in a while! 10/10 loved this! Those last 12 will come back to get ya for sure!!❤️‍🔥

Sydney DeLong

HOLIDAY HIIT (bodyweight)

Jaden

Full Body Dumbbell🔥

Banana-Mango Nice Cream🤍

Abby Kelsch

Savannah Hartman

PUSH DAY! Shoulders, chest & tri’s

Rebekah

this was like the most perfect HIIT ever!!

Shelby

Jude

Full Body HIIT

Protein French Toast

Sydney levenfeld

Full LEGS! (Quads, Hammies & Glutes!)

Left me feeling so refreshed but also dead 👏🏼🔥

Glutes Day🔥

Janese Manning

Lydia

Glutes & Hammies Day

Feeling strong and happy with the movement! 🙌🏻

Graci

Shoulders & Triceps (Dumbbell only)

Mercedes

First time doing one of your workouts but absolutely loved this one!!

Alexandra

This was one of the best workouts I’ve had in months. Big fan of the full body focus - Mix of strength training and HIIT. Loved the warm up and sprint finisher.

UPPER BODY (Back & Bi’s focused)

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