Name: Playbook - Brynley Joyner - W4/D5 Full Body / 55 min.
Uploaded: 2024-03-01T12:58:25.404Z
Duration: 55 min
Description: W4/D5 Full Body / 55 min.

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

Natalie Yosipovitch

Maggie Roberts

Burpee with mountain climbers, bruhh 😰😰

Sindia

Louise

Josefina

I did 3 rounds of each and got an amazing sweat in my heated yoga room!!

Grace

this was SO good. only had enough time for 4 rounds of each, but still kicked my booty ❤️‍🔥

camryn

- 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
-step back into a reverse lines, alternating on both legs, that is one full rep!

Dumbbell RDL to reverse lunges

-start with a jumping jack
-jump into a wide stanced squat, pulse one time at the bottom before jumping back to the jumping jack!

Jumping jack squat jumps

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top

Dumbbell glute bridge pulse

Lower body triset

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
-Think about pulling the dumbbells into your hip bones!

Bent over dumbbell rows

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

Upper body triset

- Place your feet slightly wider than hip-width apart
- lower your right hip, right hand dumbbell and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee, while curling the dumbbell to your shoulder (hammer curl motion!)
- Once legs are straight, Press the dumbbell up directly for a shoulder press with your wrist facing in! 

10 per side!

Dumbbell lateral lunge

- Begin in a supine position with behind your head and legs flat out
- Bring one legs in and up 
- Lift your shoulders off the ground and reach for your toe with the opposite hand, and opposite foot
- Roll back down and repeat on the other side

10 per side!

Jack knife crunch

-jump out into a plank, then do a mountain climber, then jump back to a squat, and jump high in the air! That is one full rep!

Half burpee to mountain climber

Full body triset

W4/D5 Full Body / 55 min.

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!

W4/D5 Full Body / 55 min.

Community

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