Name: Playbook - Brynley Joyner - W3/D1 Full body
Uploaded: 2024-03-01T12:58:25.288Z
Duration: 60 min
Description: W3/D1 Full body

Maite

Stevie

Killer ❤️‍🔥❤️‍🔥❤️‍🔥💪🏼

Brayden

Kara

Savannah Hartman

Almost didn’t do the workout today… I’m SO glad I did. That was awesome 👏🏽

Alexandra

Mary Grace Folger

Great workout after a recovery weekend from an Injury last week. Felt amazing to sweat it out again and this one was 🔥🔥🔥

Carleigh

Hannah

Kalli

Chelsea

Anais du Preez

Sondra

This was a killer!!! Just started your program today (I know i’m like 15 days late into the August challenge) but that’s okay!! So excited for this journey! I love being challenged and this workout left me SWEATYY🥰

Maddie

Jamie

was the finisher really necessary!? Loved it, that was SOO good 🥲

Alyssa

Sindia

Sara

Welcome to week 3 & your full body workout!! We’ll be doing super sets with a sweaty finisher at the end!❤️‍🔥

- Stand in front of a box/bench 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

10 per leg, 20 total!

Bench/ Box step up

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

Superset 1

-stand in a wide stance with your toes pointing diagonally out and have a dumbbell on the floor in between your feet

-move through squat to pick up the weight and with a straight back, stand up driving through your heels in the floor to put the weight into your glutes

Hanging sumo squats (heavy)

- 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

-15 full reps (up and down = 1)

Plank walk - up & down

Superset 2

-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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Superset 3

-hold 1 or 2 dumbbells in your hands above your head 
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

- With a slight bend at the knee come down , sliding the dumbbell to near-shin position
- Keep a neutral spine
- Reach shin height and pull back up

12 per side!

Dumbbell RDL

Superset 4

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Start in a plane position with your toes elevated onto a surface! 

engage your core and lift one hand at a time to top the opposite shoulder ! 

10 taps per side, 20 total!

Elevated plank taps

- Begin in a supine position with arms overhead and legs straight
- Bring your leg up in & lift your shoulders off the ground and reach for your toe with the opposite hand 
- Roll back down and repeat (10 per side!)

Jack knife crunch

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

Finisher circuit

W3/D1 Full body

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Ella

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

Caroline

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)

Jordan

Did a shortened version of this but still 🥵

Hollie

Madeline

W2/D1 Full Body ⚡️

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)

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

Brooke

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!💓⚡️🫶🏻

Rayka

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!!! 🔥🔥

Emma

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 🤍

W3/D1 Full body

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