Name: Playbook - Brynley Joyner - W1/D2: Lower body / Band & Bodyweight
Uploaded: 2024-03-01T12:58:24.878Z
Duration: 35 min
Description: W1/D2: Lower body / Band & Bodyweight

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Mackenzie

Wow the low impact was such a good burn!!

Riley

Carissa

A lot of core in this one too! Good sweat!

Maddie

Sydnee Daniels

Maggie Roberts

Maria 

Please more of the 30 min workouts and 20 min abs! Absolutely love them🥺🙏🏻🙏🏻🙏🏻🥹

Paula

A little longer than I would’ve liked, but a great sweat!

Danielle

Lynlee Jackson

Madie

So fun!! I had a busy day so I needed to do something quick! This was awesome!

It took me an hour! And I didn’t take long breaks or anything. Crazy.

Ana Sumpter

Definitely more like an hour than 30 minutes, but very good work out!

Lauren Prescott

Katie 🩵

Olivia

Madison

I loved this! Such a good blend of Pilates and strength

Stefanie

Jordyn

That killed me and I only did 2 rounds! Thx😀

Emily

Marisa

Malina

Nichol 🫶🏻

What a burner!! I didn’t take any rests as i was on a time crunch and it took my 53 minutes!! that’s okay though-worth it always 🖤

camryn

Brynley!! This workout program is amazing. It is by far my favourite one you have released so far, I’m feeling so energised after the workouts but also sore. Endorphins pumping and they give me so much mental clarity. Thank you <3

Sara

Welcome to day 2!! Today is lower body, and we will be using only body weight, and a band!

If you don’t have a band, no worries, you can do the exercise without it just be intentional about using and engaging your muscles and try to get the most out of each exercise !

The format today is in trisets, with a 45 second timer on each exercise !

Today’s format is in trisets, and you are not counting reps, but going to the 45 second timer of each exercise! 

With that being said, push yourself to get in as many reps as you can, and that 45 seconds while being intentional about your movements and engaging your muscles properly!

You will do three rounds !

-start in a push-up plank position
-Bring 1 foot forward into a deep lunge
-Lift the same arm as the front leg as you twist your torso and look up!

Complete everything on one side, and then switch to the opposite side for 45 seconds also !

Plank lunge twists

- Stand in a wide toed out stance 
- Lower into a squat and pulse once before standing back up

Sumo squat pulses

-sit on your butt and place your hands behind you for balance and a little support, 
-start with your legs kicked out and crunch one leg in towards your chest at a time, and finish up with both legs crunching in at the same time!

Single leg to both in-out crunches

Triset 1

- Take a big step to the side into a lateral lunge
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle & hold this position here
-in a slow and controlled motion, lift your heel up and down into a calf raise!

Complete 45 seconds on the side and then do the opposite side!

Lateral lunge calf raise

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
-pulse up and down in this position!
-do 45 seconds on this side and then switch to the opposite side for 45 seconds!
-Try to ship the weight back into your glutes and hamstrings instead of your knee and quad!

Lateral lunge pulses

Triset 2

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

** you can add Dumbbells if you would like!

Calf raises (toes forward)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
-keep your bottom leg bent on the floor for support
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Side plank knee to elbow

-Get in a bear crawl position on your hands and toes with your knees, bent under you, keeping your back flat, and your core engaged!

-Send your hips back as you straighten your arms shifting the way into your hamstrings and glutes!

Bear crawl rock backs

Triset 3

-start on your hands and knees, and keep your core engaged , make sure you do not arch your back throughout this movement!

-Squeeze your core as you bring one elbow into the opposite me underneath you and then kick both out!

Complete 45sec with one arm and leg, and then switch to the opposite side !

Knee-to-elbow reach outs

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top!

Dumbbell glute bridge pulse

-sit on your butt with your hands behind you for Balance and support, and your knees bent with toes, touching the floor in the front!

-Engage your core and use it to pull your legs up into a straight to be position and then slow and controlled lower them back down!

V-kicks

Triset 4

W1/D2: Lower body / Band & Bodyweight

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

QUICK & EASY RECIPES

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

W1/D3: ACTIVE REST

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Diana

Briana

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

W2/D4 Full body

Nicole

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

Naomi

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D5 Lower body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

W1/D2: Lower body / Band & Bodyweight

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