Name: Playbook - Brynley Joyner - W1/D1
Uploaded: 2024-03-01T12:58:24.882Z
Duration: 50 min
Description: W1/D1

Terri

my legs were literally unwalkable by the last round of burpees

Rachel

LOVE this workout! Quick, effective, SWEATY 🥵😍

Mere

Karissa

Good, i’ve realized how out of shape I am

Kiara

Love the sets felt so accomplished when I got to the end!

Darcy

Sofia

It’s a little confusing if you do the entire thing 4 times or just 10 reps 4 times

Sloan

good! Can you post more weekly workouts to follow

Sydney Cohen

Katlin 

Michaela

Caton

Alex

Such a good workout, just what I needed to start off my Monday:)

Tessa

First workout I did w your workouts! Made me SWEAT!!!

Reese

Olivia

Super super hard but I absolutely loved it!!

Marisa

Piper

Alexandra

Jaime

Lauren

Finally a workout program I am stoked to start! Definitely a sweaty day one! 🥳🔥

Sarah

Chloe

Hannah

Challenging and love that I can do this at home. I absolutely hate burpees so I skipped that and did 6 rounds of the second circuit. Feeling good. 👍🏼

Claire

Pauline

Absolute killer❤️‍🔥❤️‍🔥🥵🥵

Maha Alhomoud

Cassie

Haylie

My hamstrings are extremely tight after that workout I wonder what foods before and after the workout can help with that

Kalei

Marine

That was tough! But persevered and got it done, very sweaty and feeling good! 🥵

Jess

Scarlet

Delaney

Marin

Katherine

This kind of workout is exactly what I’ve been looking for in a plan! I’m so excited to keep using your workouts and watch the progress unfold!

Christina

MD Hallman

Alecia

First workout in a long time and it felt so good to get back into it. My stamina is not where I want it to be but seeking progress not perfection ✨

Danielle

Karina

I felt so good after this workout! Perfect amount of burn and sweat! Thank you!!

Jordan

First workout back after bronchitis 😮‍💨 died all the way through but loved it. 🤍

Allie

Those glutes were fired up!! Loved it all!!

Amazing ! Did not realize how out of shape I actually am😂😅🥲

Tori

Welcome to your first full body workout!!! This one was a quick one but it felt so good! Do you circuit one first, take a quick break and then move into circuit two!

GO GET IT🔥

For circuit style workouts, start with the first exercise, and then move down the list till you get to the last exercise! Then take a quick rest/water break… and start back up at the top! Complete as many rounds as instructed!

-stand in a wide stance with your toes pointed diagonally outward
-hold a dumbbell in both hands and lower it to the floor for a sumo squat they move directly into a summa RDL! That is one rep

Sumo squat to sumo RDL

- hold two dumbbells with a 90° angle bend in your elbows 
- Press the one dumbbell up to full arm extension while keeping the other in starting position. Then do the opposite side!
-alternate back-and-forth! 
-10 per side

Dumbbell seated shoulder press

-start standing in a wide stance with your toes pointed outward in the weight hanging in your hands, perform a sumo squat then as you go down drop the weight and explode into a jump squat!

That is 1 rep

Sumo squat to jump

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
-10 per arm

Dumbbell bicep curls

Circuit 1

- Start with the bar  on your upper back (or you can just hold 2 dumbbells)
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

10 per leg

Bar Bulgarian split squats

-use a bench or box to incline your push-up position
-keep your elbows in close to your torso as you move into the push-up
-after you extend your arms completely perform a mountain climber on both legs!
-that is 1 rep

Inclined push-up to mountain climber

-start in a push-up paint position with a small weighted ball (you can use a dumbbell if you don’t have a ball!)
-Roll the ball from one side to the other switching hands
-make sure you keep your butt down and your core tight!
-10 per arm, 20 total

Plank roll under

- Stand shoulder width apart
- Place your hands on the floor in front of you & drop down to preform a pushup 
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee

Circuit 2

W1/D1

Jillian

Victoria

W1/D2

W1/D3 45 min walk

Maybe alternative options if your gym doesn’t have certain machines

Really good I just hope I’m using enough weight cause I don’t want to under-do it and not see results!!

W1/D1

Community

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