Name: Playbook - Brynley Joyner - W5/D1 Full body
Uploaded: 2024-03-01T12:58:25.817Z
Duration: 30 min
Description: W5/D1 Full body

perfect full body before my move today💗💗💗

camryn

So sweaty and the perfect 30 min workout!!

Sydney

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

Paula

Nichol 🫶🏻

Nicole

Naomi

the perfect hiit before my first day of work 🤍

Second favorite of all time!!!!🤩🤩🤩

This was such a great Sunday reset for me!! Post dog walk in the sunshine 🌞💕 Thanks Brynley!!

Darian

Welcome to the final week of this program!! You only have two workouts to finish this last week of May (or whatever month you start this!) to end at 31 days! FINISH STRONG🫶🏽👏🏽

-start in a plank position
-step 1 foot forward into a lunge and take that same hand up in the air as a twist in towards your inner knee
-set back into a plank and repeat on the opposite side

Plank lunge twist

(you can do these on your knees, or regular! If doing them on your knees, try to find something to put underneath your knees to avoid pain!)

-Complete a push-up, and then lift your hand out in front of you, one time on each side!

Push-up to front raise

- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-come back down, and then move straight into a bicep curl, alternate back-and-forth!

Dumbbell front raise to bicep curl

Triset 1

-sit into a bodyweight squat
-as you stand up, kick 1 foot forward and touch that toe to the opposite hand in front of you
-sit back into a squat, and do the same on the opposite leg

Squat toe touch kicks

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-Press straight up to the top

*** if you don’t have dumbbells, do Burpee’s for this exercise instead!

Dumbbell hammer curl press

*** this movement is a little bit difficult, if you want to modify it, just do an elbow plank instead for 45 seconds!

Make sure you can rest your elbows on some type of softer service to avoid pain!

-Start an elbow plank position to the front, rotate into a side plank, then back to the front, then a side plank on the other side, keep this motion, going back-and-forth, doing it slow and controlled!

Plank elbow rotations

Triset 2

-start in a push-up position
-Engage your core, as you inch your toes towards your hands, staying on your tip toes, and keeping your core engaged

-Once your toes get close to your hands, rock back onto your heels, lift your hands up, and hold a squat for two seconds, before returning the motion back to a push-up position

Plank crawl in to squat hold

- 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

*** if you don’t have dumbbells, do, jumping jacks with a squat jump in between!

Dumbbell thruster

-start laying on your back
-Make sure you are on a soft surface to avoid pain on your spine
-Keep your hands underneath your butt for support
-Left your toes up towards the ceiling bringing your hips up off the floor
-Then lower, slowly back towards the floor, keeping your heels above the floor by 2 inches!

***modification: regular sit-ups

Candle stick leg lifts

Triset 3

W5/D1 Full body

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

Emily

QUICK & EASY RECIPES

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Diana

Briana

Carissa

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

W2/D4 Full body

Katie 🩵

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

W5/D1 Full body

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