Name: Playbook - Brynley Joyner - W3/D3 Full Body 🔥
Uploaded: 2024-03-01T12:58:25.587Z
Duration: 65 min
Description: W3/D3 Full Body 🔥

Alejandra

Rachel

Carleigh

Marin Coldsmith

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 🔥

Isabella

I'm late to joining the challenge for this month, but I'm so excited to have the accountability and community of this app! 🥰

Cleopatra

#1 START HERE!

camryn

Isabel

Love this time away from my phone to just breathe and connect with my thoughts

Cat 💓

Morning Mindset 📖⚡️ (wk. 1)

I loved this! I'm so excited to see what the rest of the series is like!

Kaja

Liked it! Switched burpees for push ups to add in triceps and chest!

W1/D1 Full body🔥

This whooped me! Like full drip 🥵 but so so good!

so good!! pushed through every set 🔥🔥

patricia

my legs are shaking!! loved this workout so much!!

Sydney

W1/D2 Lower body ⚡️

Try a hiit yoga 🧘🏻‍♀️ class! Amazing

Used my rest day running a 5k. Felt so good!!!

W1/D3 Active rest day

I added a band to some exercising and I am DYING (in the best of ways)

Austyn

W1/D4 Full body KB & PLATE!

Can't move my arms! Definitely room for improvement : )

Sierra

Really had to push myself for the renegade row and push ups! So glad I didn’t quit!

Kalli

W1/D5 Upper body & Abs: DUMBBELL!

Emma

Breigh

Great challenge! I tried hot yoga and had such a great time.

Mary

W1/D6 TRY A NEW CLASS!

W1/D7 Rest Day🌞

These affirmations have been amazing! They are definitely my favorite part of the challenge!

Brianna

W2/D1 - Morning Mindset 📖⚡️ wk. 2

Soooo good! I can already tell my posture is improving

W2/D1 Full body🔥

Rayka

W2/D2 Lower body🍑

Jayne

W2/D3 Active rest day

24313515

W2/D4 Full body🌶

I’M SHAKING - amazing workout girl!!💕✨

ally

W2/D5 Upper body push💪🏽

Tried a barre class for the first time and it was AMAZING! Such a great full body burn and my inner dancer was thriving!!

Sindia

I did hot yoga and WOW it was no joke. I’ve never sweat so much in my life

Tara

W2/D6 TRY A NEW CLASS!

W2/D7 Rest Day🌞

W3/D1 - Morning Mindset 📖⚡️ wk. 3

Chelsea

W3/D1 Full Body🔥🤩

Hadley

W3/D2 Lower body (glutes focused!)

Went for a long walk with my cat in a stroller and everyone I passed loved it, haha!

Took my dog to an off leash park! We walked a bit then he swam!

W3/D3 Active rest day

Sierra Joost

This workout was fantastic!! I was able to complete the full sets of the knee toe Jack knives without resting, and I couldn’t do that the first week of the challenge😄

Nicole Zimmer

W3/D4 Full body🔥

that was tough but I feel so strong! thank you!!!

Sydney Holtman

Loved it was in the mood for upper body today!

W3/D5 Upper body⚡️

I took an orange theory class this morning and it was so good!

W3/D6 TRY A NEW CLASS!

W3/D7 Rest Day🌞

Very encouraging to look back and see wether or not my six-year-old self would be proud of me or not. In doing this positive affirmation and journal entry, I felt encouraged knowing she would be proud of what I have accomplished despite my failures and she is encouraging me to go on and not give up!

Talise Gabriel

W4/D1 - Morning Mindset  (wk. 4 & 5)

i’ve been working hard in my recovery for many reasons, one of them being so i can complete your workouts and feel strong and beautiful. today i did just that. this one was so so good bryn. now i’m ready to conquer the day, AND go watch your new vlog🤍

W4/D1 Full body ❤️‍🔥

Naomi

W4/D2 Legs & Hammies 🔥🔥

W4/D3 Active rest day

love going back and repeating this challenge

Almost cheated myself on a few, proud i didn’t. that felt amazing ❤️‍🔥

W3/D3 Full Body 🔥

Community

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