Name: Playbook - Brynley Joyner - W2/D1 Full Body ⚡️
Uploaded: 2024-03-01T12:58:25.190Z
Duration: 55 min
Description: W2/D1 Full Body ⚡️

Jordan

Did a shortened version of this but still 🥵

Hollie

Madeline

Ella

Wasssss adorable as always!!! ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼💪🏼

Caroline

Rayka

Quinn

Darby Brooks

Truly didn’t think I was going to make it through this workout but I did! So good!!

Faith

Katlin 

Talise Gabriel

This was KILLER!! Honestly can’t believe I did it all

Emma

Sindia

I didn’t even know I could sweat this much

Kalli

Sofía Bascuñán

Absolute killer of a workout! One of my favourites so far👍🏼

Carleigh

DONE.. that was way harder then I thought it was going to be 😮‍💨💪🏽🫶🏽

Alexandra

Ralyn

What a great sweat!!! My booty is on 🔥🔥🔥

Hannah

Morgan Orlando

Kicks my but every. Single. Time.👏🏼

Shayla

Yes yes yessss another amazing sweat sesh 🔥🔥🔥

Brooke

Keltcee

Amazing workout to do after a morning run

Zoey Brown

Makaela

Anais du Preez

Full body day!!! Time for high energy, high endurance, total body sweat!!❤️‍🔥

You’ve got four different trisets today to get through, let’s go!!

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Modification: dumbbell RDLS

Barbell RDL

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

Perform a squat jump, but pulse at the bottom!

Squat jump pulses

Triset 1

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are at a 90 degree angle (half way) then curl all the way up again before returning to starting position (that is 1 rep!)

Dumbbell bicep curl full to 1/2 reps

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg & lift that same back leg to a reverse lunge position, then step up to starting position!
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge to reverse lunge

-start standing up
-move through a deep squat to touch your hands on the floor, then walk out into a plank position, and perform a mountain climber, then walk your hands back through a squat to stand up!

Walkout to Mountain Climber

Triset 2

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

-start standing up, and engage your core as you crunch your right knee into your left elbow
-then step the right leg out into a lateral lunge, and bring the left hand down to touch your right toe! That is one rep! 

Complete all on one side and then switch to the opposite side!

Knee Crunch to Lateral Lunge

Triset 3

- Lay on the floor with your legs bent, and a heavy dumbbell on your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes at the top & pulsing once
- Lower back to starting position

Glute bridge

-hold a dumbbell horizontally with one side in each hand
-Press the dumbbell up and over your head then perform a tricep extension and press it back to starting position!

Tricep Extension to overhead press

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Triset 4

W2/D1 Full Body ⚡️

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.

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✨

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

camryn

Sierra

Leticia

W1/D1: Full body / dumbbell

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!

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

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)

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!💓⚡️🫶🏻

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!!! 🔥🔥

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 🤍

W2/D1 Full Body ⚡️

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