Name: Playbook - Brynley Joyner - Week 1 day 5: Total Body
Uploaded: 2024-03-01T12:58:25.056Z
Duration: 45 min
Description: Week 1 day 5: Total Body

Nicole

Amazing ! Such a good burn all around 🙌🏼

Holly

Nadine

Viktoria

Wowww this after a tempo run!! I'm dead and happy🥴😵🤪😃

Annika

Such a good workout. Seriously kicked my butt, but also with the set up it makes me feel okay knowing I can create my own goals of how many sets to get done!

Mallery

Did two rounds of each. Took me longer than I thought it would but I won’t give up! Thank you.

So good. I chose a challenging weight and did as many rounds as possible before dropping down, but with so many reps, any weight would be killer honestly 😅🥵

Isabella

Killer!!! In the best way😅🤩 Loved these exercises, great workout💪🏼🙌🏼

Bella

loved the lower body portion of this one! especially finishing with the wall sit!!

Celeste

Walking Hands Outfit Duke Plank then perform a shoulder top and walk back up!

Inchworm to shoulder tap

- 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

- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

dumbbell chest press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

Plank up-downs

In out crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

20 per side

Bicycle crunches

Upper Body & Abs Circuit

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up
-go directly into  suitcase squat
-both movements= 1 rep

DB RDL to suitcase squat

Plank to squat pulse

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Place your feet hip-width apart, and dumbbells in front of you
- 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 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

10 per side

*** modification= no dumbbell

DB lateral lunge

20 per side!

Make sure your back doesn’t arch

Back extension kicks

- Lay on the floor with your legs bent & dumbbell on your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes flutter your knees in and out

Glute bridge

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

Lower Body Circuit

Week 1 day 5: 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

That was a killer workout! Feeling stronger already

Ashley

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

Week 1 day 1: Total Body

Daniel

Alejandra Dominguez

Week 1 day 3: Cardio HIIT

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

Week 1 day 4: Active REST DAY!

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!

discovering that reflecting is a great way to start my week!! :)

Week 2 Affirmation & Journal Prompt

Week 2 day 1: Full Body

Emily

Bronwyn

Liani

Week 2 day 2: Booty & Abs

Angela

Danielle

Week 2 day 3: Cardio HIIT

Week 2 day 4: Active REST DAY!

Jordan

I would like the programs to have more abs in it!!

Grace

Week 2 day 5: Total Body

Daniela

Breanna Borowicz

Week 2 day 6: Arms & Abs

Week 2 day 7: Active REST DAY!

I really like the positive affirmation and the journal entry…it really helps to appreciate life!!

Week 3 Affirmation & Journal Prompt

Rayka

Hannah

emma

Week 3 day 1: total body

Steph

Laurine

Week 3 day 2: Glutes & hammies

AMAZING!!! This workout was tough but so good. I feel great!

Brianna

Week 3 Day 3: Cardio HIIT

Week 3 Day 4: REST

Amazing! Also added weights to the squat to good mornings and wore a hand for the squat walks 🥵

Week 3 day 5: total body

Gisele Rigo

Week 3 day 6: PUSH DAY + abs

Week 3 Day 7: REST

Week 4 Affirmation & Journal Prompt

Shelby

Got my heart rate up real high for this one 🥵

Week 4 day 1: full body

Chandi

Alexis Jean

Week 4 day 2: Booty & abs

Brooke

Week 4 day 3: Cardio HIIT

Week 4 day 4: Active REST DAY!

Week 4 day 5: full body!!

modified this at a hotel but it was perfect

camryn

Sierra Caporale

Week 4 day 6: Upper body & abs👏🏽

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Anastasiia

Rowan

Kali

Week 5 day 1: Full Body

Talia

Week 5 Day 2: Booty & abs

Louise

Had to do some modifications due to my sprained ankle healing but the workout was 🔥🔥🔥🤌🏼

Week 5 Day 3: Lower Body

Week 5 day 4: Active REST DAY!

Week 5 Day 5: Total Body

Week 5 Day 6: Upper body & abs

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

Week 6 day 1: Full Body

This workout HOLY FREAKING CRAP. Glutes have never been so sore immediately after . That was straight 🔥🔥🔥

Erika

Week 6 day 2: Glutes & hammies

Week 6 day 3: Cardio HIIT

Week 6 Day 4: REST

Tatum

Week 6 day 5: Full Body

Week 6 day 6: Arms & Abs

Week 6 Day 7: REST

Really loved the positive affirmation!! It’s my current struggle, seeking everyone’s approval, specially with my physique, and it has led to eating disorders which I’m currently fighting against and trying to live/eat like you do, intuitively!

Thanks for all the help!!

Week 1 day 5: Total Body

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