Name: Playbook - Brynley Joyner - W3/D4 Full Body
Uploaded: 2024-03-01T12:58:25.273Z
Duration: 35 min
Description: W3/D4 Full Body

Estella

Chloe

Gisele Rigo

camryn

Paula

Loved all of the different rounds! 💪🏻🤩

Nichol 🫶🏻

Sara

SO GOOD!!!! Ended up going back the the sets of 2 rounds and made them 3. feel so energized 🤍

Marta

Killer workout! It was a little repetitive but still AMAZING nonetheless!

Gabi

Maggie Roberts

absolutely incredible, what a great workout!!

Cassie Speight

Kalli

Marissa

Sindia

I love you workouts so much! 🙌🏻🤩

Josefina

First exercise of superset 2 was a little long in my opinion!

Shelly

My glutes are sore!! At home workouts are no joke!

Frankie

-perform a push-up (on knees or regular) then step 1 foot through into a lunge, setting The opposite hand on the floor and lifting the other hand into the air looking to the ceiling, then do the opposite side! That is 1 rep

-modification, don’t be the push-ups, or do it on your knees!

Push-up to lunge twist

10 per leg, 20 total !

If you don’t have a dumbbell, do the same motion, and just engage your biceps at the top of the curl, with a tight squeeze!

Reverse lunge to hammer curl

Superset 1

Perform a forward lunge on both legs and walk yourself out to a push-up position in tap each shoulder and walk yourself back up! 

That is one rep!

Forward lunges to inchworm shoulder tap

-start in a similar stance quote with the weight on the floor press up to standing position while curling the dumbbell to your shoulder and then push the dumbbell straight up with a neutral grip press!

10 per side, 20 total

Modified snatches

Superset 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

***modification for no dumbbbells: perform a 45 second plank on both sides!

Dumbbell bent over row (double)

-first perform in RDL
-then in the same stance Squat as long as you can keeping your spine straight & make sure not to hunch over

That is 1 rep!

*** modification for no dumbbells: do the same movement, but for the RDL and your hips back & touch your toes, then move into the squat! Do double the amount of reps!

RDL to suitcase squat

Superset 3

- Begin on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells together then up squeezing your chest

That is 1 rep!

**modification for no dumbbell: perform 20 plank walks (moving from an elbow plank to push-up position up and down)

Dumbbell chest fly to press

-elevate your feet onto a surface it can be a Dumbbell a Small box or any elevated surface
-with away on top of your hips thrust your hips upward squeezing your glutes at the top with a pulse before you come back down!

*** modification, do these bodyweight, but with double the amount of reps!

Elevated glute bridge with pulse

Superset 4

15 per side, 30 total!

*** modification for no dumbbells: do the bodyweight, but with double the amount of reps!

Weighted Russian twists

W3/D4 Full 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

Awesome workout! Only got through 3 rounds before I tapped out. Full body sweat and challenging cardio!

Danielle

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

W1/D1: Full Body

This was hard for sure! Some of the movements felt kind of awkward at times so I made some modifications. Wasn’t able to complete today, but hopefully will work my way up to it!

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!

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

Riley

W2/D1 Full body

Alli

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

Nicole

Katie 🩵

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

Such a tough body weight workout - loved it!

Emma

briella

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

Naomi

W3/D2 Lower body

W3/D3: ACTIVE REST

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/D4 Full Body

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