Name: Playbook - Brynley Joyner - W1/D1: Full body / dumbbell
Uploaded: 2024-03-01T12:58:25.051Z
Duration: 50 min
Description: W1/D1: Full body / dumbbell

only made it through 3 rounds each triset but ❤️‍🔥❤️‍🔥

camryn

Sierra

Leticia

Who needs a personal trainer when you have Bryan’s killer app🥵🥵

Marylen

Woof!!! Tough first one but glad I got through! Had to skip one section 🫠

Maggie

Tamara

Loved it!! These at home dumbbell workouts are my absolute favorite!!💗

Mikhaila

This is my favorite full body workout so far!

Molly

Woooo a few weeks late but day one donezaaa!

Allegra

After two weeks off, i FINALLY started the august challenge and OOF that was so hard but so good.

Absolutely brutal haha! Took me 1.5 hours but so proud of myself for finishing!

Maddie

Piper

killed me already on the first triset 😅

Ella

Nadine

Wow! Almost gave up on the last triset 😰 
I’m proud I finished the whole workout 💪

Liza

Annabelle

Larissa

Savannah Hartman

Katlin 

First work out!! Best ever!
I’m sweating like crazy but it was quick easy and honestly really fun!!

Tori

Maggie Krill

Had an unexpected day yesterday so I’m starting a day late-but I’m starting nonetheless! So ready to push myself. ☺️💪🥵
Day 1 already KICKED my ass! 😂

Julia

Jordan

I have been following you on insta and tiktok for a while and FINALLY took the leap to get in the app!! One of the best workouts I have gotten in a while! Love all you do and love love love that you involve your faith in as well! <3

Olivia

Sindia

Saraphine

Jordyn

What a great burn! Loved this first workout :)

Gabby

Such a good workout! I love sweating to feel like I really worked out…mission accomplished! Thank you!

Kalli

Meagan

Amanda

So excited for the August challenge!! i look up to you so much btw🥰

Claire

Brutal! Much deserved sauna after day 1 🫠

Emily

Quinn

Holy moly that was hard, but felt sooooo good!

Hannah

Rachel

Brooke

Brianna

Hit a new record on my watch for the most calories burned in a workout!!

Bailey

Anais du Preez

ooooof sooo good! this one was a burner for sure!!

bree

Awesome first workout!! Excited for this August challenge!

Renee

Morgan

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

10 per side

Dumbbell across body curls

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-Drop into a squat and pulse at the bottom

Dumbbell good morning to squat pulse

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Triset 1

-lay on a bench with one dumbbell in your hands holding each side of the dumbbell

-Press the dumbbell up right above your chest, and then enjoy your elbows slowly, and controlled, lower the weight down to your forehead, without touching it and back up!

Chest press to skull crusher

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

10 per side

Dumbbell bulgarian split squat

-Hold a dumbbell in each hand
-as you step back into a reverse lunge with the right foot first, curl the dumbbells up to your shoulder but keep your wrist turned in! (Hammer curl)

10 per side

Reverse lunge hammer curls

Triset 2

-Press both dumbbells above your head
-start on one arm, and lower it down to 90° angle and then push back up to a shoulder press, complete all reps on that arm, with the opposite arm staying high in the air! 

10 per side

Shoulder press (overhead hood)

-stand with the dumbbell first in your left hand
-lift your right knee, then step out, wide, into a lateral lunge, following with the dumbbell, being it to that foot!

10 per side!

Knee crunch to lateral lunge (weighted )

- Drive your hips forward propelling the kettlebell/DB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell/DB to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or KB swings

Triset 3

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold that position while pushing the dumbbell up into a shoulder press holding each end of the dumbbell!

Wall sit shoulder press

-start on all fours
-Bring your elbow into your opposite knee underneath you, engaging your core and crunching
-take that leg straight back, lifting your glute up, while also sending that arm forward
-try not to archer back while doing this but keep your spine neutral and your core tight!


10 per side

Elbow to knee crunch kickbacks

-start in a plank position, reach back with one hand touching the opposite toe, and then do the same on the other hand side
-then do a mountain climber, that is one full rep!

Plank reach back to toe touch

Triset 4

W1/D1: Full body / dumbbell

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Kyndal Raimey

#1 START HERE!

I lost my dad unexpectedly in April and these positive affirmations have been the best thing for me while walking through this new grief journey 🫶🏼

Allison

Absolutely loved the serenity of these journaling prompts! So excited for the next few weeks

Destiny Boring

iv always tried to journal and do positive affirmations before and never knew how to. i’m so happy that i signed up and have you to guide and teach me. iv always looked up to you and excited to start applying this in my daily routine 
thanks girl! <3

Amber

Morning Mindset 📖⚡️ (wk. 1)

My physical goals are to tone my abs and to be able to do 10 push ups without having to use my knees. 
My mental goals are to read 2 books this month and to prioritize morning affirmations. 
My financial goal is to save money by grocery shopping intuitively and not spending money on eating out.

Isabel

To be consistent with my workouts and be exited about them again. Watch my snacking and focus on eating Whole Foods. Stop staying up late and start getting up earlier.

Alexandra

physical: get outside and move my body 
Mental/emotional: spend time with family before I go back to school 🥰
Financial: 50$ budget a week

Cat 💓

End of the Month Goals✨

Love this workout!!! Definitely felt a good burn 🔥

Chloe

WOW THIS IS A WORKOUT. I’m so proud of myself! It took me almost 2 hours and I didn’t even do the leg presses. I feel AMAZING!! You can do this!!!

Olivia Samilian

Alejandra

W1/D2 Glutes & Hammies!!

Paulina

Gabi

W1/D3 TRY A NEW CLASS!

I did a bootcamp class, 60 minutes. It was hot!!🤩💪🏼

Great sweat for me as I hiked the ski hill in my town!

Carleigh

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

Caroline

Lying on the floor motionless after this one…. KILLERRRRR🔥🔥🔥🔥

schuitemans

Was super intense!!!!❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you

W1/D6 Full Body🔥

W1/D7 Rest Day🌞

Annie Holsomback

I can’t wait to look back on these journal entry’s. I think the positive affirmations are helping. I realize now that I need to write some of the same ones almost every day and that’s ok.

Morning Mindset 📖⚡️ (wk. 2)

Did a shortened version of this but still 🥵

Hollie

Madeline

W2/D1 Full Body ⚡️

Averi

W2/D2 Glutes & Legs!!🍑

Was great 💪🏼 I did kickboxing and I like it, and right away a yoga class 🧡

Did some really refreshing yoga after a 12 hour shift!! Felt so good!

W2/D3 TRY A NEW CLASS!

I did incline cardio at the gym! Was amazing!! My legs are dead ❤️‍🔥😍😘

W2/D4 Active rest day

Samantha Maestro

W2/D5 Full body- anterior chain (front of body!)

Sydney

W2/D6 Upper body⚡️

Great day going to church and then playing golf!

W2/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 3)

Maite

Stevie

Killer ❤️‍🔥❤️‍🔥❤️‍🔥💪🏼

W3/D1 Full body

ally

W3/D2 Glutes 🍑😍

Tried a 30 minute yoga power video today 😁

W3/D3 TRY A NEW CLASS!

W3/D4 Active rest day

Madie

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3/D5 Back, Bi’s & Abs🔥

Micaela Cilloniz

W3/D6 Full body🔥

These are dog walking days and one of my favorites lol

W3/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 4)

After a vacation it’s was awesome!💓⚡️🫶🏻

Rayka

Super good! I’m feeling stronger 🙌🏽🙌🏽🙌🏽

W4/D1 Full body!!

Fenna

W4/D3 TRY A NEW CLASS!

On went on an hour long hike that was moderate. Right above Tempe town Lake loved it

Ava Gallagher

10k steps and lots of walks with the doggies 💞

W4/D4 Active rest day

Love these workouts that focus on a specific muscle group!!! 🔥🔥

Emma

Chelsea

W4/D5 Back & Bis

It was a killer one!!💪🏼💪🏼💪🏼

this was hands down the hardest, but BEST one yet

Hadley

W4/D6 Full Body🔥

W4/D7 Rest Day🌞

Morning journaling makes my mornings so such brighter & fuels my days. So excited to end this august challenge & move on to September 🤍

W1/D1: Full body / dumbbell

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