Name: Playbook - Brynley Joyner - W4/D1: Full body
Uploaded: 2024-03-01T12:58:25.684Z
Duration: 35 min
Description: W4/D1: Full body

just wasn’t in it today but got through this one as i remebered i loved it

camryn

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 🥵

Chloe

This was probably the hardest workout. I’ve done on your program… But I loved it! Such a great sweat!!

Estella

Grace

oh my gosh bryn this one was sooo good🙌🏼😅

Katie 🩵

It always takes me longer but it’s great the workout✨

Paula

29 weeks pregnant! Loved this workout today!

Chelsea

Naomi

Woo! Kicked my bootayyyy! Loved this workout and the diversity of the movements!! 💪🏽🤍🤩

Morgan

HOLY COW BRYN. i have been following your plans since February 2022, and this is by far my favorite workout yet. If you’re looking for a workout to make you feel strong powerful and beautiful, this is it🤍✨

Welcome to week four of the program!! Excited to get through another week of quick, sweaty workouts with you !!⚡️ let’s do this!

- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up  with a jump
- alternate legs back and forth each time

10 per side, 20 total

Dumbbell reverse lunge w/ knee lift

-use a band if you have one, if not, you can go just by the way, or you can hold a Dumbbell in front of your chest!

-Start standing straight up, step your right foot out to the side and sit into a squat, shift away onto your right foot to stand up, then step your left foot out to the side, and repeat the movement back-and-forth!

10 per side, 20 total!

Banded squat steps

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-Press, the Dumbbell straight up above your head, and then, in a controlled motion, come back down to starting position

Dumbbell hammer curl to press

- Keep your elbow on the floor underneath your shoulder, and knees & feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from knee to toe
- Bring your top leg towards your elbow engaging your obliques
-send it back down, and then, with a straight leg, touch your hand to your toe above your body!
- Complete 10 reps on the side , then repeat on the opposite side

Side plank knee to elbow & hand to toe

Circuit 1

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

10 per side, 20 total!

180 jump squats

-start standing up with your feet split, step back into a reverse lunge, and as you start to step back instead of coming back to starting position, bring that same foot into a curtsy lunge, just diagonally behind you! That is one rep on one leg!

-Complete 10 reps on this leg and then switch to the opposite side

Reverse lunge to curtsy lunge

- Pull the dumbbell up keeping your elbow close to your body (complete three reps on the First side)
-(three reps on both side equals one full rep)
-after three reps switch the Dumbbell underneath you to the opposite side!
- Engage your lat as you pull
- Keep your hips squared

***do 8 reps total! So that’s 24 rows on each side

3x Dumbbell renegade rows

- start sitting on the floor, perform three tricep extensions
- Keep your elbows close to your temples
- after three extensions, keep the Dumbbell directly above your shoulders, as you perform three sit ups!

That = 1 full rep

3x Dumbbell tricep extension to sit-up

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- do TWO reps of the deadlift before doing the plank jump
-lower the dumbbells to the floor, and then jump out into a Plank, and jump right back to starting position

2x Dumbbell deadlift to plank jump

Circuit 2

W4/D1: 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

Mackenzie

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

Angel

Laney

W1/D1: Full Body

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!

Wow the low impact was such a good burn!!

Riley

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

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!

Nichol 🫶🏻

W2/D4 Full body

Nicole

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!🥵

W3/D2 Lower body

W3/D3: ACTIVE REST

Gisele Rigo

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

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!

W4/D1: Full body

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