Name: Playbook - Brynley Joyner - W4/D3 Full body !!
Uploaded: 2024-03-01T12:58:25.856Z
Duration: 55 min
Description: W4/D3 Full body !!

Micaela Cilloniz

Marin Coldsmith

The finisher was a killer 😬 but awesome Workout 🥰

Anais du Preez

I already know my legs are gonna be so sore from this workout. Killer Wednesday!! :))

kendra

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- press the dumbbells straight up
-lower back down, slow & controlled

Dumbbell hammer curl press

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

Dumbbell RDL

Superset 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

-start by standing straight up, bend your knees as you squat down and walk yourself out to a plank
-perform a mountain climber, and then walk yourself back, stand up with a jump!

Inchworm MC burpees

Superset 2

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

-hold the dumbbells at either side
-step forward into a forward lunge & hammer curl the dumbbells up, step back and repeat on the other side!

10 reps on each side!

Fwd lunge to hammer curl

Superset 3

W4/D3 Full body !!

So excited to challenge myself not only physically, but mentally too!!

Abby

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Elaine

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

Halen

Morning Mindset ⚡️ (wk. 1)

Arianna Tinoco

GIA AND RILEY 

Ryan

W1/D1 Booty dayyy🍑

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

W1/D2 Upper Body💪🏽

ahh that last round 🔥 bryns u nailed the choice of exercises 💕😍

briella

Maite

Jessi

W1/D3 Cardio HIIT! Dumbbell only❤️‍🔥

Alejandra

W1/D4 Active rest day

Another awesome workout! Day 3 down.  Looking forward to October workouts!

Jillian

schuitemans

W1/D5 Full body🤍

W1/D6 FREESTYLE WORKOUT

W4/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 2)

camryn

Lucie

Another good workout.  Liked it so much I did it again.

W2/D1 Full body 🔥

Maddie

Hannah

W2/D2 Upper body 💪🏽

Clementine

That was difficult! But feel so good afterwards 💪🏽💪🏽

W2/D3: Lower Body Quickie Circuit🔥

W2/D4 Active rest day

Marylen

W2/D5 Full Body on FIYA🔥

W2/D6 FREESTYLE WORKOUT

W2/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 3)

Wasn’t into it today but finished 💪🏼

I didn’t realize I could reach my max heart rate while lifting… and this sure af showed me I could 🥵

W3/D1 Lower Body❤️‍🔥🥵

Ella

Such a fun way to move your body! Such a killer, left the gym puffed

Sara

Emma

W3/D2 Back & Abs✨

Rachel

Syd Sirois

W3/D3 Full Body Lift🔥

Super sweaty one today! Haven’t felt this good after a workout in awhile!

Kalli

Ooof, tough one. Thanks for the quad focus!🔥🦵

W3/D5 Full body shoulders & quads focused!!

I did a rebound class. And it was so fun. Really going to feel my abs and hips tommorow 😍

W3/D6 FREESTYLE WORKOUT

W3/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 4)

Got me all sweaty loved it!!!!🙌🏻😅

Lena

Chloe

W4/D1 Lower body🔥

the perfect level of intensity for what i was feeling g

Nicole

W4/D2 Back, biceps & abs❤️‍🔥

W4/D4 Active rest day

this was JUST what i needed before my long car riding moving to FLORIDA🤸‍♀️🤍

W4/D3 Full body !!

Community

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