Name: Playbook - Brynley Joyner - W3/D1 Full Body
Uploaded: 2024-03-01T12:58:25.228Z
Duration: 35 min
Description: W3/D1 Full Body

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

Alli

Erin

Riley

Chloe

Harder than what I thought it would be, so good though!😁

Simone

Katie 🩵

Paula

Hope

so good!! one of my favorites from this program so far 🔥

Marisa

Nichol 🫶🏻

Amazing Monday Morning workout! Gave me a great sweat!

Eden Blaney

Welcome to week three!! you’re flying through this program, keep up the solid work🫶🏽⚡️

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- jump your feet forward into a sumo squat and bring your hands off the floor, then jump back and reverse the movement

Inchworm to sumo squat

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- press overhead
- Lower down with control

** if you don’t have a Dumbbells, you can do push-ups instead!

hammer curl press

-use a band if you have it, if not, you can use a Dumbbell by holding it in front of your chest, or just go body weight!

-Sit into a squat, stay low, and step side to side, trying to keep the weight in your glutes!

10 steps per side!

Banded squat steps

- Stand tall and hold onto a stationary surface- 
-use a band if you have it!
*** (If using dumbbell: Hold a dumbbell on the top of your working leg just below your hip)
- Raise your leg laterally and lower with control 
- Complete desired reps then repeat on the opposite side

** if you don’t have a band or Dumbbell, do these body weight, but double the amount of reps!

Dumbbell hip abduction

-sit on the floor, and lean your chest back, so engages your core
-place your hands behind you, and kick your legs out in front, then crunch your knees in towards your chest
-Make sure you don’t let your legs touch the floor the whole time!

In-out crunches

Circuit 1

- Start in a high plank position 
- Bring your knee towards your chest 
- Focus on your abs throughout the movement
-send your leg out with a kick to the back, slightly lifting your glute!
-make sure to keep your court engaged and not arch your back here!

10 per side

High plank knee tuck to back kick

- Stand in a wide toed out stance 
- hold two dumbbells in front of your legs
-sit into a squat
- Stand up to full extension, then raise the dumbbells into a front raise at a 90° angle in front of you

Dumbbell sumo squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

-start in an elbow plank
-extend one arm in front of you, and then switch to the other arm, focus on keeping your core engaged the whole time
(This is one full rep)

Plank reach forwards

-sit on the floor and extend your arms and legs in front of you by engaging your core, and get in a “V” position

-squeeze tight, and try to stay there for 45 seconds

-if you can’t stay for the 45, take a quick break during the time and then get back up!

V-hold

Circuit 2

W3/D1 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!!

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

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

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!

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!

W3/D1 Full Body

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