Name: Playbook - Brynley Joyner - W2/D1 Full body
Uploaded: 2024-03-01T12:58:25.340Z
Duration: 60 min
Description: W2/D1 Full body

Annabelle

The hardest one I have done😮‍💨😮‍💨💪🏻

Paula

Tori

Cathy

Marissa

Alexa

Sweat so much 🥵🥵 felt like eternity

Alejandra

I didn’t have enough time to finish all five of the last rounds but jeez was it a burner

Rachel

Stevie

Jillian

Dripping in sweat! Great way to end my day❤️

Madison

i have no words 🥵🫢 challenged me to my soul haha AMAZING!

Maddie

Jessi

Anais du Preez

The last circuit… nothing has challenged me like that circuit lol. Mind and body. But did all 5 sets and so proud. Now time for your protein French toast!

Claudia

Today’s workout is full body!!

Remember, you choose how challenging the workouts are by what weight you use! Pick a weight that you can keep correct form, but one that challenges you!❤️‍🔥🤟🏽

LETS GO!

I’m going light weight, high rep!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel, pause for 3 seconds,
and push through your heels to come back up

Barbell back squat pause

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Using and underhand grip pull bar towards your hips

Underhand seated row

- 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 movement

DB thrusters

-2 RDLs into a reverse lunge on each side = 1 rep

RDL (x2) into reverse lunges

-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

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

Circuit 1

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Repeat on the opposite side!

Single arm dumbbell shoulder press

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up with a jump!

Dumbbell goblet squat jumps

- 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

10 per arm

Plank walk - up & down

Circuit 2

W2/D1 Full body

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Jami

Gisele Rigo

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

W1/D3 Upper body PUSH

Kalli

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W2/D1 Full body

Community

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