Name: Playbook - Brynley Joyner - W2/D4 Full body
Uploaded: 2024-03-01T12:58:25.153Z
Duration: 30 min
Description: W2/D4 Full body

Alli

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!

Nichol 🫶🏻

May have missed the 30min mark by a smidge 😅 😆

Rowan

Such a good workout! Also loved seeing Ziggy!!🐾

Maggie Roberts

I’m so happy I have bought the yearly plan, these workouts are great!

Paula

took me 45 minutes with no extra breaks! that last circuit tho 🥵 those laying leg kicks came out of nowhere! 😮‍💨💪🏽

Indy

Complete jumping jacks for 45sec with a stop in the middle (the 3 point instead of regular 2 point!)

3-pt jumping jacks

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension


**modification: you can do this without weights!

Dumbbell sumo squat

-preform a push-up to a shoulder tap
-you can do these regular or on your knees!

Push-up to shoulder tap

Circuit 1

- 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete 45sec. then repeat on the opposite side

Bodyweight single leg RDL w/ knee to chest

-start in a push-up plank position
-jump your feet forward into a sumo squat and then lift onto the balls of your feet in a calf raise before jumping back to starting position!

Plank to sumo calf raise

Circuit 2

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air (or meet in the middle like I am on the video)
- Keep your chest up

Jumping lunges

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up while you kick that foot to the front and touch your toe!

Do 45 seconds on one side and then switch to the opposite side!

Reverse lunge to toe touch

-start in a push-up plank position
-Using your core, pull one knee directly in front of you under your chest, send it back and then put up, but to the side!

-keep repeating on that side, and after 45 seconds switch to the opposite side!

Plank front to side knee crunches

-lay down on one side, and use your elbow to support you

-start with one leg in front, kick it up and then send it behind your supporting leg, shift back and forth between touching in front of the supporting leg and behind the supporting leg!

-do 45 seconds on one side and then switch to the opposite side

Lying side leg raises (front to back)

Circuit 3

W2/D4 Full body

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

Emily

QUICK & EASY RECIPES

Lynlee Jackson

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

EATING OUT / TRAVEL TIPS

Mackenzie

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

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!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

camryn

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

Carissa

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

Chloe

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

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Nicole

Katie 🩵

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!

W2/D4 Full body

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