Name: Playbook - Brynley Joyner - W3/D3 Full Body 🔥
Uploaded: 2024-03-01T12:58:25.313Z
Duration: 65 min
Description: W3/D3 Full Body 🔥

Those box steps to reverse lunges make it really hard to up the weights week-to-week.Lol! But I did it!

Amber

Grace VerHage

LOVED the circuit but only had 45 min to workout today :(

Liv Daniels

Sydney

What do I do on my sick days? Finished workout but feeling a bit under the weather today...

Gracie

Nikki

Dani

The box step up to reverse lung is hands down the worst (in the best way) movement on this program. I was DEAD!! 😂😅❤️

Sierra Joost

OMG!!!!! i loved this workout, I feel absolutely amazing!!!!

Took me almost 2 and a half hours! But, finished 🔥🔥

Crista Marie Viera

😍 these are amazing, it would be awesome if you gave us progressive overload weights as well. Maybe just a starting point for beginner, intermediate, and advance.

Abigail

the stair master at the end killed me omg 🥵🥵🥵

Rachel

georgia

Gabrielle

Jordyn

Sondra

Darby Brooks

Katlin 

Was able to finish it all. So proud of myself. Great workout!

Liza

Emma

Kelsey

A sweaty full body🔥🔥 let’s get it!!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground then step back with the opposite foot for a reverse lunge

-10 reps & then repeat with other leg

Box step up to reverse lunge

For this exercise, your combining in RDL and bent over row! You will do 2 RDL‘s then 2 bent over rows!

However, if you don’t like combining both, that’s totally fine! Just split it up as two separate exercises! Do all of the RDLs, and then all of the Bent over rows!

Barbell RDL to 2x Row

Superset1

-raise the dumbbells in an “L” shape (One arm in a front raise, one arm in a lateral raise)

-alternate back & forth
-10 each way, 20 total

L raises

-hold both dumbbells in your hands
-swing the dumbbells up like a kettle bell swing and then move straight into a squat
That is 1 rep!

Dumbbell swing to squat

-hold both dumbbells with bent elbows
- Press one db up, and then alternate
- Keep your core engaged throughout the movement
-10 per side

Alternating shoulder press

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank up & down

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor (or keep your hands on the floor for balance!)
- Slowly lower yourself back and try not to use momentum

V-up

- Begin by lying supine with 1  arm extended straight up with the weight 
- Sit up while keeping DB overhead & then slowly lower back down

-10 per side

Single arm Dumbbell overhead sit up

Circuit❤️‍🔥

Walk at a moderate-fast pace! I’m doing level 8!

Stair Master Walk

Turn & face one way while walking! I brought the level down to six for this!

Do 2 min. on each side, so 4 min. Total!

Stair Master Side Steps

W3/D3 Full Body 🔥

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

Madison

Juliet

doing this program over and i’m dripping sweat

Annabelle

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W3/D3 Full Body 🔥

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