Name: Playbook - Brynley Joyner - W4/D1 Full body
Uploaded: 2024-03-01T12:58:25.364Z
Duration: 55 min
Description: W4/D1 Full body

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Avery

Chiara

So so good but shorter workouts would be very appreciated!

Gabi

Natalie Yosipovitch

Marissa

Cassie Speight

So hard but so good! Took me a little longer than an hour

Nicole

Josefina

Marin Coldsmith

Mallory Amaya

Anais du Preez

Sara

That workout was exactly what I needed today to boost my confidence!

Kalli

Inchworm to shoulder tap

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-press up above your head & then lower back down

Dumbbell hammer curl x press

-perform a squat jump
-then kick one foot forward and touch your opposite hand to your toe, repeat on other side!

Squat jump to toe touch

-drive your knees into your chest, then straight up into a v-up

Knee crunch to v-up

- Holding the dumbbells at your sides
- 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 & straight into a reverse lunge
- Complete desired reps then repeat on the opposite side OR do all on one side then switch!

10 per side

Dumbbell curtsy lunge to reverse lunge

- you can do these regular if you want to modify! Just leave your back foot on the floor for balance!

-perform a single leg RDL but let your back foot lift into an arabesque! 10 per side

Arabesque RDL

Circuit 1

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Hammer curl the dumbbells up as you step forward into a lunge! 10 per side!

Hammer curl fwd lunge

- 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
-then do one on each arm! That is 1 full rep!

bent over row (double to single)

Preform jumping jacks but 1 rep = 1 front jump & 1 side jump

Front to side jumping jacks

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground (or close to it) while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

-start in a plank position 
-reach back and touch your hand to the opposite toe, return to plank, then do the same on the other side!

Plank reach backs

-lay flat on your back
-crunch up touching one hand to the opposite toe, come down and do the same on the opposite side!

Jack knives

Circuit 2

W4/D1 Full 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

Cece

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!

Brittney

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Morgan

W2/D1 Full body

Smaranda

W2/D2 Lower Body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

Alejandra

W2/D4 Active rest day

Soooo good! Loved the change in format :)

W2/D5 Full Body

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

W3/D1 Full body

Maggie Roberts

W3/D2 Lower body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

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!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Therese

Emma

W5/D6 Cardio HIIT Burn

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

so hard but so awesome!! i loved it 🥰🥰

Louise

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

W6/D2 Lower body

Brutal, def longer than 45 min. Took us 90 min

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W4/D1 Full body

Community

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