Name: Playbook - Brynley Joyner - W3/D5 Total body
Uploaded: 2024-03-01T12:58:25.307Z
Duration: 45 min
Description: W3/D5 Total body

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

Avery

Nicole

Without the 30 min cardio still took me an hour and 10 min! These workouts always take me longer than it says (maybe because I use heavy weights)? But always killer!!

Natalie Yosipovitch

Maggie Roberts

Killer workout!!!!! Unfortunately only had time (and energy) to do 4 rounds but did do like 35 mins on the treadmill 💪🏼

Cece

Josefina

Sara

Day 5! Today we’re starting with a full body circuit followed by 30 minutes of light cardio!

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

This exercise has two exercises combined in it!
Start with a sumo squat and once you extend back to standing position move into a good morning by hinging your hips backward and dropping your chest so that your spine is parallel with the floor!

That is one rep!

Squat to good morning

-work all on one side and then switch to the opposite side
-step back into a reverse lunge and then drive your knee up to your chest with a jump

10 per leg, 20 total

Reverse lunge knee drive

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl then press to the top & come back down!

That is 1 rep

DB hammer curl to press

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row both dumbbells one at a time!

That is one full rep!


**modification: 10 regular push-ups or push-ups on your knees and then perform the rows after

DB push up + renegade row

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
-15 per leg, 30 total

Plank toe touches

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press the dumbbells up engaging your chest
- Lower with a slow controlled motion

DB glute bridge press

Sit in a wall sit with 1 dumbbell in hand.

Push the Dumbbell straight out and then straight up!

That is 1 rep, complete the amount of reps as instructed while staying in the wall sit the whole time!

Wall sit push press

-get an a low squat position and stay in that squat for the whole duration of the step! Stay low!
-to make this more challenging you can hold a dumbbell in front or on your shoulders!

-step two steps to the left and then back to step to the right!

Each step counts as a rep!

Squat walks

Circuit

10-12% incline
3-4 mph if you have access to a treadmill!

If not you can do a walk outside, or any type of cardio: jog, swim, bike, etc.

Inclined Treadmill Walk

W3/D5 Total body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W3/D5 Total body

Community

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