Name: Playbook - Brynley Joyner - W1/D1 Full body
Uploaded: 2024-03-01T12:58:24.886Z
Duration: 45 min
Description: W1/D1 Full body

Olivia

Kelsey

Chelsea

Holy crap - I've been doing cross training for months and thought I was in good shape.. 🥵🥵🥵🥵

Kayla

Trying to get consistent again having just stopped playing college softball. Loving not putting a heavy barbell on my back😍

Maci

Macy

Nicole

Morgan

Kalli

Awesome circuit, looking forest to adding this program into my daily workouts!

Terri

Great programming. I was a little confused by the format at first with all the checkmarks on the page of each exercise (4 sets of 10 reps in a row and then move on to next exercise? Or do them all once and then repeat the triset 4 times). I realize it’s the latter but would prefer to check at the end of each triset. Maybe just me?

Mandy

Destine

Perfectly challenging! 
My legs are already sore and it’s only been an hour since I did the Day 1 workout! Woohoo! 🎉♥️

Kira

Halen

Amazing!! I’m 20 weeks pregnant and have been struggling with my confidence MAJORLY. This workout made me feel SO good! I look forward to working out everyday! 💗💗💗

Kenya

Mikayla Holsinger

Kelsey Schulze

Maggie Roberts

Daniella

No way to improve! I was just very humbled lol!

Hannah Myers

Very hard but such a good workout! I'm already sore

Sloan Selvy

This workout was killer! I just started this program and I’m already in love!!! I love finishing a workout feeling accomplishment can’t wait to try more.

Bailey Thelen

I’m really trying to start getting into working out. I’ve started going to the gym but sometimes I don’t want to leave the house so these home workouts are great! Excited to keep going 💪🏼

Samantha

Amazing!! You’re amazing. So thankful I found you 💓

Nelu

Gianna

this was a burner for someone who does not do a lot of hiit!! loved it 🤩🤩

sophia

Alejandra

Katherine

Cassie Speight

Reagan

Great workout!!! Definitely feeling the burn 🔥

Julia

Just completed my very first workout of yours! Already lovinggggg it!!🤍💪🏽

Marissa

Challenging especially for a beginner but I modified and did what I could

Serah

Josefina

Grace

Kristen

Eden Blaney

Lizzy

Victoria

Leslie

Therese

Exactly what I was looking for! I’m excited to get back into working out consistently and I think your app is perfect for it!

Taylor

Kailee

this one was TOUGH. i wasn’t expecting it. once i got going though i loveeeeed it

camryn

Haylie

Workout is tough in a good way! Got my heart pumping and I felt great afterwards. Love the variety!

Brittney

Sara

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
-then do it on the opposite side
-stand up all the way and perform a hammer curl press ! That is one full rep

reverse lunge hammer curl press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a mountain climber
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm to mountain climber

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

10 per side!

Dumbbell lateral lunge w/ knee to chest

Triset 1

-perform two bent over rows
-Drop the dumbbells to the floor slightly in front of your feet and jump out into a plank, then jump right back to the bent over row position
-make sure you are keeping your core engaged through all of the movements and staying in good form for the bent over rows with your spine neutral!

2x bent over row to plank jump

-perform a bodyweight squat, then kick your right leg up and across your body touching your opposite hand to that toe

-then go back into a squat and do it on the opposite side

That is one full rep
10 per side!

Squat toe touch

-hold both of the dumbbells in front of you at a 90° angle and alternate the curls back & forth 

10 per side

Dumbbell curl with static hold

Triset 2

-standing a wide stance with your toes pointed slightly diagonal and both dumbbells underneath you directly under your torso

-Hinge your hips back on the right side and bend your knee like you’re sitting in to a chair while you keep your left leg straight, top the floor with both of your hands, then stand back up

-Then drop straight down and grab the dumbbells for a Dumbbell sumo deadlift, then set them back down

-and perform the same lateral lunge on the opposite side.

That is one full rep!

Lateral lunge to sumo DL combo

-lay on your back with your knees bent and holding one dumbbell
-set up with a Dumbbell extend it over your head, once you’re in seated position perform at three tricep extensions
-slowly lower back down to the floor

Overhead sit-up to 3x Tricep ext.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Triset 3

W1/D1 Full body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Luciana

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Gabi

W2/D1 Full body

Smaranda

W2/D2 Lower Body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

W2/D4 Active rest day

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

Natalie Yosipovitch

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

W3/D1 Full body

W3/D2 Lower body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

Marin Coldsmith

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Emma

W5/D6 Cardio HIIT Burn

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

so hard but so awesome!! i loved it 🥰🥰

Louise

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

W6/D2 Lower body

Brutal, def longer than 45 min. Took us 90 min

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W1/D1 Full body

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