Name: Playbook - Brynley Joyner - Week 3 day 1: Full body: lower focus!
Uploaded: 2024-03-01T12:58:25.417Z
Duration: 45 min
Description: Week 3 day 1: Full body: lower focus!

Abigail

Sydney

Olivia

Ashley

Ashlynne

Piper

Lydia

Daniela

didn’t have time to finish it but i know it woulda been so good

Macayla Redmon

Caity

Kam Hehr

Scarlet

AMAZING totally kicked my butt in the best way!!

Lillian

great workout to start the week with 🔥🔥🔥🔥

Hannah

So good! Kicked my butt but I’m feeling strong 💪🏼

Tasia

Amazing way to start the week, I feel so good! 🥵

Shelby

Happy Monday!! Here’s your full body workout! Keep in mind, there is more an emphasis on legs though! Starting with back squats, go HEAVY! Challenge yourself this week!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Go with a weight that challenges you but you’re able to keep correct form! I’m using a 45 pound barbell with 45 pound plates on either side!

Barbell back squat

This has many exercise all in one!

Start with the front raise, then move through a squat and jump to a plank, push-up, jump back & stand up!

That is 1 rep!

Front raise to burpee push-up

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

DB chest press

This exercise has 2 movements! First, a skull crusher, using your triceps, then a single dumbbell grip press! 

That is 1 rep!

If it feels to complex or you don’t feel comfortable doing it, you can do just skull crushers but go with 2 dumbbells to make it heavier!

Skull crusher to press combo

- Stand in front of a bench or box
-hold a heavy dumbbell in front of your chest
-keep core engaged
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
-10 per leg, 20 total

Weighted bench step ups

- Begin with a dumbbell in your hand of the front foot
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

10 per side, 20 total

Dumbbell bulgarian split squats

This is your abs & arms circuit to finish! For these, you will do the first exercise, the 2nd, and so on, going down the list, when you finish the last one, you will start up at the beginning again!

4 rounds through this circuit total!

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
-10 per side, 20 total

DB plank pass through

Plank reach backs

-come up with the opposite arm each time!
-12 total

Plank up downs

Weighted sit ups

Abs & arms circuit

Week 3 day 1: Full body: lower focus!

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Gabriella

I’m DYING that workout was incredible!!

Week 1 Day 5: Lower Body (Quad Focused)

presley

Week 1 day 6: Back & Bi’s (pull day)

Week 1 Day 7: REST

Phoebe

Week 2 Affirmation & Journal Prompt

Week 2 day 1: Full Body

Jess

Gaby

Week 2 day 2: Glutes & legs

Kalinka

Week 2 day 3: Upper Body

Week 2 day 4: Active REST DAY!

Chereline

Going to probably not be able to walk tomorrow 😅

Melissa

Week 2 day 5: lower body (emphasis on quads)

Maya

Week 2 day 6: Back, Bi’s & Abs

Week 2 day 7: Active REST DAY!

Week 3 Affirmation & Journal Prompt

Brooke

Week 3 day 2: Glutes & Hammies

Great workout! 
Can barely feel my arms now

Molly

Week 3 day 3: PUSH DAY + abs

Week 3 Day 4: REST

Gabrielle

Week 3 day 5: Quads Focused Leg day!

add in some pull up or pull up progressions

Miya Carson

Erika

Week 3 day 6: Back & Bi’s!

Week 3 Day 7: REST

I’m new to this… but I need this. I’ve been telling myself I need to become more aware of myself and my well-being. Thank you

Bristol

Week 4 Affirmation & Journal Prompt

Week 4 day 1: Full body

Kelly

This was a very good burn! You should make a plan that has reps/weight for gaining muscle. Sometimes it’s hard for me to know how many reps to do and stuff for gaining muscle

sady

Casey

Week 4 Day 2: Lower Body (Glutes Focused)

Bianca

This was so good. I’m getting back into the gym and I am dying at how good this is

Week 4 day 3: Upper Body (PUSH day) + abs!

Marie

Week 4 day 4: Active REST DAY!

Chandi

Marion

Week 4 Day 5: Upper Body (Pull day!)

Not really a 50 min workout and didn’t like the jumps

Alejandra

Week 4 Day 6: Lower Body (Quad Focused!!)

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Dont like that the sets make you change machine completely. Maybe put a dumbbell with a machine exercise together so that you can take the dumbells and do the exercise right next to it

Kiara

Week 5 day 1: full body

Felt sooo good to be back at the gym this Monday, my booty liked ittt

Week 5 Day 2: Glutes & hammies

I liked it but it would be nice to have some upper body stretches before the workout

Katlin 

Destiny Boring

Week 5 Day 3: Push: shoulders, chest, tris

Week 5 day 4: Active REST DAY!

Maddie

Week 5 Day 5: Lower body: Quad focused

Loren

Week 5 Day 6: Pull: back & Bi’s

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

definitely feel the burn after this one!! I loved it so so much!!

one of my fav workouts! loved the mix of weights and body weight and cardio!! great start to the day🌞😍🔆

Week 3 day 1: Full body: lower focus!

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