Name: Playbook - Brynley Joyner - W3/D3 Full body - no equipment
Uploaded: 2024-03-01T12:58:25.470Z
Duration: 45 min
Description: W3/D3 Full body - no equipment

Nicole

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

Riley

Molly Fortner

Abrielle

Maggie Roberts

As a flight attendant, this workout is perfect on the go in hotel rooms! Could only do two round of each circuit due to time but KILLER workout 💪🏼

Cece

Aija

Katie

Catherine

Rowan

Madison

If you want to add equipment, you can definitely pick up dumbbells or bands to make this more challenging !🫶🏽

- 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 to starting position 
- Complete desired reps then repeat on the opposite side OR do them alternating like I am!

12 per side 
***optional: add dumbbells!

Curtsy lunge

*** optional do it regular push-ups instead of on your knees to make it more difficult!

-perform a push-up, then tap both of your shoulders alternating one time!

Push-up to shoulder tap

-set into a squat position, stay low, and step side to side!

20 steps per side, 40 total 

*** optional: to make it more difficult you can add a band, or hold a dumbbell in front of your chest

Squat steps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

25 per side , 50 total

Mountain climbers

-Lean back in place your hands on the floor behind you, start with your feet kicked out and crunch one me towards your chest at a time alternating back-and-forth!

25 per side, 50 tota

Alternating knee crunches

Circuit 1

-Start standing up, bend your knees and walk her hands out to plant position
-raise each hand directly in front of you, then walk yourself back and perform a squat jump!

That is one full rep!

Inchworm front raise jump

Perform a jumping jack into a squat, pulse at the bottom and then jump back to start!

Jumping jack squat jump pulses

-start in a plank position
-Drive one knee up towards your chest directly in front of you, place it back down to plank, and then drive the same knee up into the side towards your shoulder

That is 1 rep! Do 10 per side!

Plank knee crunch (Front to side)

-lay on your back with your knees bent
-Bring your upper back/shoulders slightly up above the floor, look down at your knees, and rotate side to side while you tap your heels

15 per side 30 total

Heel taps

Circuit 2

W3/D3 Full body - no equipment

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

Annie Holsomback

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

W1/D1: Lower body

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

Avery

Hailey

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

Jessica

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

Scarlett

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

Madilyn

Destine

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Sophie

W3/D1 Lower Body

Gisele Rigo

W3/D2 Arms & Abs

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Carol

W4/D1 Lower body

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W3/D3 Full body - no equipment

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