Name: Playbook - Brynley Joyner - W5/D1 Full body
Uploaded: 2024-03-01T12:58:25.469Z
Duration: 45 min
Description: W5/D1 Full body

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

Natalie Yosipovitch

Maggie Roberts

Nicole

Josefina

Love it😍 your workouts are so much fun😍

Leonie

For this circuit, you will start with the first exercise and go down the list until you reach the last one, take a quick rest and then start at the top again! 

There will be four rounds total!

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl & press to the top
-come down, place the weights on the floor
-jump out into a plank and then back to standing position

That is 1 rep!

Hammer curl press burpees

-stand with the dumbbells hanging down by your sides, perform a squat

-then perform a reverse lunge on both legs!

Squat to reverse lunge

-start in a plank position
-Bring 1 foot through into a lunge
-lift the same arm up in the air as you twist in towards your knee
-repeat on the opposite side

12 per side!

Plank to lunge lift

-start sitting on the floor, perform three tricep extensions, then keep the dumbbell extend it over your head as you lower your back down onto the floor slowly, and sit back up!

Tricep extension (3x) to overhead situp

-perform a push-up and then a shoulder tap!

Modification: perform this on your knees!

Push-up to shoulder tap

-place dumbbells on your hips
-engage your core, and make sure your back is not arched
-Press your hips up, squeezing your glutes at the top
-post three times before coming back down!

Glutes bridge 3x pulse

Circuit 1

-start standing up, bend at the knees, and walk your hands all the way out to plank position

-perform a mountain climber, then walk your hands back to your feet and stand up!

Inchworm to mountain climber

-step back with 1 foot into reverse lunge, while at the same time curling the dumbbells up to your shoulders

-step back to standing position and repeat on the opposite side!

12 per side

Reverse lunge curls

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor

- Hinge at your hips, and lower your torso until it’s almost parallel to the floor

- lift back up engaging your glutes

12 per side

Dumbbell single leg RDL

-raise both arms out in front of you in a 90° angle, holding the dumbbells!

-keep one in that position while you perform front raises on the other arm! Then switch and do the opposite side!

Modification: don’t use a dumbbell for the arm that is extended still!

12 per arm

Static hold single arm front raises

-sit on your bum holding a dumbbell in front of your chest

-extend your legs out and drop your chest into a hollow body position, pressing the dumbbell out over your thighs

-crunch your knees into your chest, bringing the dumbbell in close to your chest as well!

In-out crunch presses

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

12 per side!

Skaters/lateral ski jumps

Circuit 2

W5/D1 Full body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

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)

Sara

Week 2 Challenge

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

Gabi

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

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

Cassie Speight

Marissa

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

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)

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

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

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

Marin Coldsmith

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)

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!!

W5/D1 Full body

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