Name: Playbook - Brynley Joyner - W3/D2 Lower body
Uploaded: 2024-03-01T12:58:25.239Z
Duration: 30 min
Description: W3/D2 Lower body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

Naomi

Melissa

Katie 🩵

Maddie

Nicole

camryn

Did this one with my sister and it was sooo good! 🔥🤍💪🏻 thanks brynley!

Nichol 🫶🏻

- Step back and across in to a curtsy lunge
- then step that same working leg directly into a squat
-repeat for 45 seconds on this side then switch and do 45 seconds on the other side!

curtsy lunge to squat

-start on your hands and knees, make sure you do not arch your back, but keep your core engaged and your spine neutral!

-Pick a leg to start on and send it back, make a “rainbow” motion from directly behind your body to a diagonal back-and-forth, lifting your glute, and squeezing at the top of the motion each time!

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

Around the world glute kickbacks

-start by laying flat on your back
-Say all the way up as you bring one arm to the opposite leg over top of you, and complete, alternating on both sides!

Jack knives

Triset 1

Perform a jumping jack straight into a lunge jump on both legs!

Keep your core engaged and the whole movement controlled

Jumping jack to lunge jumps

-start in a push-up plank position
-Bring 1 foot forward into a lunch, and bring that same arm up as you twist your torso into your inner knee, come back down and do the same on the opposite side!

Plank to lunge twist

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Triset 2

-start standing up and step one leg out to the side into a squat, and then stand up shifting your way to the other leg, go alternating back and forth!

-Try to keep your way in your glutes!

Squat steps (side to side)

-start in a push-up plank position
- Keep your core tight 
- Jump your feet out to the side & back then do a mountain climber on both sides! Pic up the pace as quick as you can while keeping your core engaged & hips low!

Plank jack to mountain climber

-start my laying on your back with your hands under your butt for support

-Use your core to pull your legs up and then lower them back down all in a controlled motion

Leg lifts

Triset 3

W3/D2 Lower 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

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

Alli

Chloe

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

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

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/D2 Lower body

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