Name: Playbook - Brynley Joyner - Week 1 day 1: Total Body
Uploaded: 2024-03-01T12:58:24.899Z
Duration: 45 min
Description: Week 1 day 1: Total Body

That was a killer workout! Feeling stronger already

Ashley

SO SO GOOD!! 🔥 feels so amazing when you’re done!!

Eloisa

Louise

My first workout out yours! Whoo! So sweaty 🥵 😮‍💨 so good.

Jessica

Matthew

I have never sweated this much in soo long! And it is only 17 degrees celcius🤣

Laurine

Maggie

ohhh my gosh that was brutal!!! almost finished but excited to progress in these workouts :))

Brigitte

Cascade33

Awesome! Had to only do 10 reps the last two sets for the plank to squat pulse.

Emma

Wow so hard and so good. My body feels great

Sierra Caporale

Holy shizzz so good! 🥵❤️‍🔥 burnt over 500 cals!

Holly

That was so hard….I thought “oh 45 minutes, great” nope, maybe after 2 weeks I’ll be able to do this with less rest 😂😂 but I love it 🖤 I can work out at home and really feel like I put forth hard HARD effort

Cali Hale

Way to hard for me but i lessed the reps from 4 to 2 so i was able to complete it!! 10/10

Abri

Fiona

Marie Paule

Kicked my butt! I needed that!!💪🏽🥵

Sophia

Jordan

Amazing high energy workout, feels great to check off the list!! 10/10 🤩

Tatum

It was tough! But I powered through and feel really energized!!

Alexandra

Absolutely killer!! Perfect blend of mobility & strength! Glistening w sweat over here 🔥🔥🔥

A killer, but jeep pushing!!! You will thank yourself later 🤩🤩🤩

Brooklynn

Kinda difficult for a beginner but proud I pushed through it! 💪🏼

veronica

Belinda

Brutally amazing!!! SUCH an amazing full body workout loved it!!

Taylor

Breanna

Brittney

Abby

Kali

Mae Rose

First workout with this app and program, and it felt great! Thanks!

Natalie

Super great workout! I got the best pump and endorphin rush💪🏼

This workout totally killed me! So good for a day at home!

Chyann

Loreto Garcia rosas

This was amazing! Great full
Body workout. I’m dead but feeling accomplished. :)

Jaelene

This was an amazing first workout!! Has me feeling motivated and excited for more!!!

Grace

Kacie

Rhyan

Wow, first time on this app and I'm loving it ! can't wait for tomorrow's training

Marion

Definitely got a workout in with this one. Wow 🥵

Makayla

Alyssa

Bella

CHALLENGING haha but in the best way! I pushed my body like that for the first time in a while. I’m excited to see the progress!:)

Mallery

No Name

First time using the app and it was amazing!! I burned over 400 calories in less than 45 minutes!!

Alexis Jean

My car wouldn’t start this morning and this was just as good of a workout as I would have gotten at the gym 💪🏼 thank you!

Allie

Killer home workout! I was shaking by the end. 🥇

Gabrielle

This is a total body workout using Dumbbells and bodyweight!

It contains four trisets which is a Circuit of three exercises! For each circuit you will complete the amount of reps of the first exercise and then the second exercise and then the third exercise, take a quick rest in between and then start your second round of that circuit!

Using one or two weights perform a sumo squat and then leave the way on the floor and go straight into a sumo jump squat!


*** modification= no dumbbell

Sumo squat to jump

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

Triset 1

Start standing up with a Dumbbell in each hand hanging down by your side

Step back with 1 foot into reverse lunge while bringing the dumbbells up to him and curl and then sit back to starting position

Repeat on the opposite side

Do you the number of reps per side

Reverse lunge hammer curls

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold one or two dumbbells and shoulder press over your head

Wall sit push press

Plank walk in knee taps

Triset 2

- Place your feet hip-width apart, and dumbbells on your shoulders
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle and pulse
- Keep opposite leg only slightly angled

10 per leg

*** modification= no dumbbell

Lateral lunge pulses (dumbbells)

Knee crunch to back kick

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

***modification : on your knees!

Tricep push up

Triset 3

Plank to squat pulse

Perform alternating bicep curls with a cross body motion bringing one dumbbell up at a time towards your shoulder

10 per side

Cross body curls

In out crunches

Triset 4

Week 1 day 1: Total Body

It really motivates me to start your plan! It’s like starting a new chapter in my live and I feel like I could really achieve my goals with your help

Marie-Lune

It was ok. It really had me thinking and I realized there are not a lot of things in my life that makes me happy at the moment (i could only list one). How can I change this? I’ve been feeling down and “uhg” for the longest time and I do not know how to get out of this mindset and slump.

Cece

Love the affirmation, wrote it out on a bright pink sticky note and I'm putting it on my mirror in my bathroom! Finished my week one journal prompts and as I assumed, inspired me even more to get started on goal attainment for 2022! Let's GoGo!!! 🙌💕🙏🏻

Debi

Week 1 Affirmation & Journal Prompt

Daniel

Alejandra Dominguez

Jill

Week 1 day 3: Cardio HIIT

Hit a long beach walk & stairs at the rocks 😻☀️🌊

Week 1 day 4: Active REST DAY!

Amazing ! Such a good burn all around 🙌🏼

Nadine

Viktoria

Week 1 day 5: Total Body

Leslie

Week 1 day 6: Arms & Abs

I went to Orange Theory for my active rest day hahaha don’t know how much of a rest that is 😅😅😅😅😅

MEAGAN

Week 1 day 7: Active REST DAY!

I really appreciate the affirmations because mental health is just as important as physical health! Speaking truths like these help my mind and my spirit! 💖

Kayli Graham

Looooved this! Totally sparked connections between insights that brought clarity. Stoked!

Week 1 day 1: Total Body

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