Name: Playbook - Brynley Joyner - W4/D1 Full body!!
Uploaded: 2024-03-01T12:58:25.371Z
Duration: 60 min
Description: W4/D1 Full body!!

After a vacation it’s was awesome!💓⚡️🫶🏻

Rayka

Super good! I’m feeling stronger 🙌🏽🙌🏽🙌🏽

Alexandra

Fenna

Abbie

Didn’t have time to finish it today, buts crazy that even that 40 minutes of exercise has already shifted my day that much.

Kalli

Jess

Destiny Boring

Anais du Preez

Nicole Zimmer

Katlin 

Emma

Renee

Hannah

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause for 3 sec.
- Stand up out of squat and repeat

*** can be done with Barbell or Dumbbells rack on your shoulders!

Pause squat

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

-Perform to bicep curls, then step into to reverse lunges (alternating) , That is one full rep!

Double curl to reverse lunge

- Begin with KB or dumbbells in each hand and feet hip width
- Press hips back and lower weight down until mid shins
- Lift back up to standing and press hips forward

Heavy KB or Dumbbell RDL

-Start sitting on the floor, and perform to tricep extensions then, keeping the way above your head lower slowly to the floor, letting your shoulder blades top the floor and sit back up! That is one full rep!

Double Tricep extension to OH situp

Circuit 1

-start standing in front of a bench or a box with a dumbbell in front of your shoulders

-step up with one leg and when you reach for extension press the dumbbell all the way up and lower it as you come down, and then step up with the other side repeating the dumbbell press!


Both sides equal one rep total

(So, 10 per side!)

Bench step up to OH press

-Start standing up, and bend your knees as you walk yourself out into a plank, then performance mountain climber, and Benja knees to walk yourself back up to standing position, that is one rep!

Inchworm walkout to mountain climber

-start standing up with your hands behind your head, move into a squat, then as you come up touch your right hand to your left toe in front of you, use your abs to lift the foot off the floor!

Then squat and do the opposite side!

10 per side!

Squat toe touch

Circuit 2

Situps

*** if you don’t have a row machine, pick any piece of cardio equipment, or even do a fast run/sprint outside!

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Cardio & abs

W4/D1 Full body!!

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Ella

Kyndal Raimey

#1 START HERE!

I lost my dad unexpectedly in April and these positive affirmations have been the best thing for me while walking through this new grief journey 🫶🏼

Allison

Absolutely loved the serenity of these journaling prompts! So excited for the next few weeks

iv always tried to journal and do positive affirmations before and never knew how to. i’m so happy that i signed up and have you to guide and teach me. iv always looked up to you and excited to start applying this in my daily routine 
thanks girl! <3

Amber

Morning Mindset 📖⚡️ (wk. 1)

My physical goals are to tone my abs and to be able to do 10 push ups without having to use my knees. 
My mental goals are to read 2 books this month and to prioritize morning affirmations. 
My financial goal is to save money by grocery shopping intuitively and not spending money on eating out.

Isabel

To be consistent with my workouts and be exited about them again. Watch my snacking and focus on eating Whole Foods. Stop staying up late and start getting up earlier.

physical: get outside and move my body 
Mental/emotional: spend time with family before I go back to school 🥰
Financial: 50$ budget a week

Cat 💓

End of the Month Goals✨

only made it through 3 rounds each triset but ❤️‍🔥❤️‍🔥

camryn

Sierra

Leticia

W1/D1: Full body / dumbbell

Love this workout!!! Definitely felt a good burn 🔥

Chloe

WOW THIS IS A WORKOUT. I’m so proud of myself! It took me almost 2 hours and I didn’t even do the leg presses. I feel AMAZING!! You can do this!!!

Olivia Samilian

Alejandra

W1/D2 Glutes & Hammies!!

Paulina

Gabi

W1/D3 TRY A NEW CLASS!

I did a bootcamp class, 60 minutes. It was hot!!🤩💪🏼

Great sweat for me as I hiked the ski hill in my town!

Carleigh

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

Caroline

Lying on the floor motionless after this one…. KILLERRRRR🔥🔥🔥🔥

schuitemans

Was super intense!!!!❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you

W1/D6 Full Body🔥

W1/D7 Rest Day🌞

Annie Holsomback

I can’t wait to look back on these journal entry’s. I think the positive affirmations are helping. I realize now that I need to write some of the same ones almost every day and that’s ok.

Morning Mindset 📖⚡️ (wk. 2)

Jordan

Did a shortened version of this but still 🥵

Hollie

Madeline

W2/D1 Full Body ⚡️

Averi

W2/D2 Glutes & Legs!!🍑

Was great 💪🏼 I did kickboxing and I like it, and right away a yoga class 🧡

Did some really refreshing yoga after a 12 hour shift!! Felt so good!

W2/D3 TRY A NEW CLASS!

I did incline cardio at the gym! Was amazing!! My legs are dead ❤️‍🔥😍😘

W2/D4 Active rest day

Samantha Maestro

W2/D5 Full body- anterior chain (front of body!)

Sydney

W2/D6 Upper body⚡️

Great day going to church and then playing golf!

W2/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 3)

Maite

Stevie

Killer ❤️‍🔥❤️‍🔥❤️‍🔥💪🏼

W3/D1 Full body

ally

W3/D2 Glutes 🍑😍

Tried a 30 minute yoga power video today 😁

W3/D3 TRY A NEW CLASS!

Sindia

W3/D4 Active rest day

Madie

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3/D5 Back, Bi’s & Abs🔥

Micaela Cilloniz

Brooke

W3/D6 Full body🔥

These are dog walking days and one of my favorites lol

W3/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 4)

W4/D3 TRY A NEW CLASS!

On went on an hour long hike that was moderate. Right above Tempe town Lake loved it

Ava Gallagher

10k steps and lots of walks with the doggies 💞

W4/D4 Active rest day

Love these workouts that focus on a specific muscle group!!! 🔥🔥

Chelsea

W4/D5 Back & Bis

It was a killer one!!💪🏼💪🏼💪🏼

this was hands down the hardest, but BEST one yet

Hadley

W4/D6 Full Body🔥

W4/D7 Rest Day🌞

Morning journaling makes my mornings so such brighter & fuels my days. So excited to end this august challenge & move on to September 🤍

W4/D1 Full body!!

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