Name: Playbook - Brynley Joyner - W5/D5 Full body
Uploaded: 2024-03-01T12:58:25.559Z
Duration: 45 min
Description: W5/D5 Full body

Kaila

Chiara

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

Cece

Cassie Speight

Girllll…. That was freakin’ hard and wicked fun!!! 💪 thanks so much!!

Rayka

-stand in a sumo squat position, dumbbells in front of you
-move into the squat, and at the bottom of the squat curl the dumbbells up and then extend your legs to standing position!

Sumo squat to curl

-start sitting on your butt, with a dumbbell in your hands
-Russian twist to one side, then press the dumbbell above your head, and do the opposite on the other side
-then kick your legs out in Pressed Dumbbell in front of you

That is 1 full rep!

DB Russian twist press out combo

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Triset 1

-stand with two dumbbells, and a standing split position

-lunge down onto the floor, and then extend your legs up, then perform a lateral raise with the dumbbells! Do all reps on this side, and then switch feet!

Lunge to lateral raise

This exercise has multiple parts:

-start with two dumbbells in your hands, jump out into a plank and perform a Burpee, but as you stand up bring the dumbbells with you into a hammer curl press

-then holding the dumbbells, move backwards into a candlestick roll, and then jump back up!

That is one full rep!

Front-to-back burpee presses

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

15 per leg!

Dumbbell single leg glute bridge

Triset 2

In the video I’m using a heavy kettle bell, but if you don’t have access to that at home no worries, just use your dumbbells!

-start with the weight in hands, and perform a Deadlift, and jump at the top slightly!

-then set it down, and jumped out into a plank

deadlift burpees

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

-push-up, then grab the dumbbell with the opposite arm and slide it under, repeat on the other side!

Modification: do them on your knees!

8 per side! (that means 16 push-ups total)

Push-up to dumbbell slide under

Triset 3

-start by laying on your back, holding a dumbbell overhead!

-slightly lift your shoulders up off the floor and look towards your toes, also left your heels off the floor! Your shoulders, and heels should not touch the floor the entire time!

-lift one foot at a time up in the air towards the dumbbell, then both feet at the same time, that is one rep!

Single to double OH leg raises

Elbow plank

-hold a dumbbell overhead, while in a side plank! 30 seconds per side!

Overhead weighted side plank

Abs finisher

W5/D5 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

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

Nicole

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

Natalie Yosipovitch

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

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)

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

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

Josefina

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)

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

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/D5 Full body

Community

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