Name: Playbook - Brynley Joyner - Week 3 day 1: total body
Uploaded: 2024-03-01T12:58:25.271Z
Duration: 60 min
Description: Week 3 day 1: total body

Rayka

Hannah

emma

Katherine

Welcome to week 3 of at-home workouts! We’re starting with a full body circuit followed by 30 minutes of light cardio!

This is a Circuit style Workout! You will start with the first exercise and complete the amount of reps as instructed and then move onto the second exercise and then the third and so on. 

Once you get to the bottom of the less you’ll take a 60 second water break and then jump to the first exercise on the list for round two & so on!

-get an a low squat position and stay in that squat for the whole duration of the step! Stay low!
-to make this more challenging you can hold a dumbbell in front or on your shoulders!

-step two steps to the left and then back to step to the right!

Each step counts as a rep!

Squat walks

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row both dumbbells one at a time!

That is one full rep!


**modification: 10 regular push-ups or push-ups on your knees and then perform the rows after

DB push up + renegade row

***I’m using a kettlebell but you can use a dumbbell or 2 dumbbells instead! 

- 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)

- From kneeling position
- Walk your feet up into a low squat position then stand up fully
- Reverse movement back to kneeling

That is one rep! Change the foot you start with each time so that you work both sides!

Kneel to squat

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl then press to the top & come back down!

That is 1 rep

DB hammer curl to press

15 per side, 30 total!

Make sure you keep your core tight!

Plank reach backs

-start in a plank position and jump your feet out into a wide stance sumo squat lift your chest and pulse and then jump back to the plank! 

That is 1 rep!

Plank to squat pulse

Sit in a wall sit with 1 dumbbell in hand.

Push the Dumbbell straight out and then straight up!

That is 1 rep, complete the amount of reps as instructed while staying in the wall sit the whole time!

Wall sit push press

Full body circuit

10-12% incline
3-4 mph
If you have access to a treadmill! 
If not you can do a walk outside, or any type of cardio: jog, swim, bike, etc.

Inclined Treadmill Walk

Week 3 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

Nicole

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!

Amazing ! Such a good burn all around 🙌🏼

Holly

Nadine

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!

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

Celeste

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

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

Mallery

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 3 day 1: total body

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