Name: Playbook - Brynley Joyner - W6/D3 Full body
Uploaded: 2024-03-01T12:58:25.924Z
Duration: 60 min
Description: W6/D3 Full body

Arms are dead after that finishing circuit.

Amber

Grace VerHage

I ALWAYS seem to come back to this one. Felt so strong 🤍

camryn

JUST the wake-up call i needed to remember why i move my body. Because it FEELS good❤️‍🔥

Sydney

Ember

Jordyn

Gabrielle

Welcome to your full body workout!! We’ll be doing super sets with a sweaty finisher at the end!❤️‍🔥

- Stand in front of a box/bench 
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

10 per leg, 20 total!

Bench/ Box step up

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

Superset 1

-stand in a wide stance with your toes pointing diagonally out and have a dumbbell on the floor in between your feet

-move through squat to pick up the weight and with a straight back, stand up driving through your heels in the floor to put the weight into your glutes

Hanging sumo squats (heavy)

- 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

-15 full reps (up and down = 1)

Plank walk - up & down

Superset 2

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

10 per side!!

Dumbbell bulgarian split squat

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Superset 3

-hold 1 or 2 dumbbells in your hands above your head 
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions

- With a slight bend at the knee come down , sliding the dumbbell to near-shin position
- Keep a neutral spine
- Reach shin height and pull back up

12 per side!

Dumbbell RDL

Superset 4

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Start in a plane position with your toes elevated onto a surface! 

engage your core and lift one hand at a time to top the opposite shoulder ! 

10 taps per side, 20 total!

Elevated plank taps

- Begin in a supine position with arms overhead and legs straight
- Bring your leg up in & lift your shoulders off the ground and reach for your toe with the opposite hand 
- Roll back down and repeat (10 per side!)

Jack knife crunch

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

Finisher circuit

W6/D3 Full body

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

Liv Daniels

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W1/D6 Full body- shoulder & quad focused!

Moniquee

opted for a walk outside today 🤩🤩🤩

Brooke

We love a rest day🥰 cuddling with my boyfriend

Marie

W1/D7: REST

Carly

W2/D1 Glutes & Hamstrings🔥

loveeedd this upper body workout & I struggle to enjoy upper body hahahaha

Wish I had a skierg & also wish I could do a handstand 🤣🤭

W2/D2 Upper Body (Back & Bi’s focused)

Loving the full body days vs upper/body specific only. Great way to feel like you really got a workout in every day.

W2/D3 Full body- quads, chest & shoulders focused!

Scarlet

W2/D4 45 min walk

THAT was a fantastic workout. Loved (sorta) it!

Kylie

W2/D5 Booty Day🍑

Maybe switch up the core routines throughout the weeks instead of the same three! Everything else is great :)

Alex Guzzardo

So sweaty!!! I know I said yesterday was my new favorite but this one is!

W2/D6 Full Body🔥🔥

W2/D7: REST

A++ Felt every lower body muscle get hit today.

Getting stronger and stronger very day because of you and these workouts 🥺🤍

W3/D1 Glutes & Hammies❤️‍🔥

Dani

W3/D2 Back & Abs

Those box steps to reverse lunges make it really hard to up the weights week-to-week.Lol! But I did it!

LOVED the circuit but only had 45 min to workout today :(

W3/D3 Full Body 🔥

had a nice walk outside!! it felt so good to get out and enjoy the beautiful weather!

W3/D4 45 min walk

I loved the length!! Not too long but still a great and strong sweat

W3/D5 Booty 🥵🔥

W3/D6 Full Body : push day focused!

W3/D7: REST

loveeee a good monday morn booty burner 🔥🔥

Cursing in your head kind of workout 🤣🤣🤣 so good

Virginia

W4/D1 Glutes & Hammies!

W4/D2 Back, Bi’s & Abs🔥

Somi

Montana Hambrice

W4/D3 Full Body

W4/D4 45 min walk

W4/D5 Booty & Hamstrings ❤️‍🔥

W4/D6 Week 5 Day 5: Total Body

W4/D7: REST

Katlin 

W5/D1 Glutes & hamstrings❤️‍🔥

W5/D2 Back & Biceps ❤️‍🔥

Delaney

W5/D3 Full body shoulders & quads focused!!

W5/D4 45 min walk

W5/D5 Glutes & Hammies Day

Jillian

W5/D6 Full Body on FIYA🔥

W5/D7: REST

saige

W6/D1 Glutes!!!❤️‍🔥

Austyn

W6/D2 Back & Bis

W6/D4 45 min walk

Amanda

W6/D5 Booty & Hamstrings

RINA RIES

W6/D6 Full body🔥

W6/D7: REST

Hedvig

Eden

W7/D1 Glutes & hamstrings

the jog at the end gets me everytime 🫠

Rachel

W7/D2 Back & Bi’s💪🏽

Holy moly....will I be feeling all of that the rest of the day.

teagan

W7/D3 Full Body🔥

W7/D4 45 min walk

I'm going to be walking w a limp after all that.

W7/D5 Lower Body (Glutes Focused)

Was happy this was only, technically, 16 sets... but that last circuit takes real dedication by the time you get to it. Lol!

W6/D3 Full body

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