Name: Playbook - Brynley Joyner - W3/D2 Lower body
Uploaded: 2024-03-01T12:58:25.282Z
Duration: 45 min
Description: W3/D2 Lower body

Luciana

Natalie Yosipovitch

Maggie Roberts

Marissa

Cassie Speight

Rowan

Absolutely amazing, I felt low key unmotivated, but that workout is so much fun and I am so happy I did it. I am feeling so amazing and I am ready for an amazing day🥰☀️💪🏼

Leonie

Josefina

Olivia Gunter

Nadine

What are ways I can make it more intense??

Katharine Campion

Mere

One of my fave workouts. So sweaty and my bodies already sore

Sara

- 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 to bring your back leg forward & straight into a reverse lunge
- Complete desired reps then repeat on the opposite side OR do all on one side then switch!

10 per side

Dumbbell curtsy lunge to reverse lunge

-perform a squat jump
-then kick one foot forward and touch your opposite hand to your toe, repeat on other side!

Squat jump to toe touch

Preform a dumbbell RDL then go straight into a squat, keeping the dumbbells by your sides!

RDL to suitcase squat

Triset 1

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground (or close to it) while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

-start in a plank position
-jump your feet up to a sumo squat 
-lift your hands & pulse 1 time in that squat

Plank to squat pulse

-start in a squat position 
-step one foot out forward & slightly diagonal- pulse in that squat, step back & do the opposite side!

10 per side, stay lowww!!

Diagonal squat steps

Triset 2

- Place your feet hip-width apart, and dumbbells at your sides or racked on your shoulders 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

- you can do these regular if you want to modify! Just leave your back foot on the floor for balance!

-perform a single leg RDL but let your back foot lift into an arabesque! 10 per side

Arabesque RDL

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (weighted)

Triset 3

-lay flat on your back
-crunch up touching one hand to the opposite toe, come down and do the same on the opposite side!

Jack knives

-drive your knees into your chest, then straight up into a v-up

Knee crunch to v-up

Abs superset

W3/D2 Lower body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

Brittney

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Gabi

Morgan

W2/D1 Full body

Smaranda

Nicole

W2/D2 Lower Body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

Alejandra

W2/D4 Active rest day

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

W3/D1 Full body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

Marin Coldsmith

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Therese

Emma

W5/D6 Cardio HIIT Burn

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

so hard but so awesome!! i loved it 🥰🥰

Louise

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

W6/D2 Lower body

Brutal, def longer than 45 min. Took us 90 min

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W3/D2 Lower body

Community

More workouts from Brynley Joyner