Name: Playbook - Brynley Joyner - Week 4 Day 1: Full Body (KB & Barbell)
Uploaded: 2024-03-01T12:58:25.317Z
Duration: 60 min
Description: Week 4 Day 1: Full Body (KB & Barbell)

i feel amazing after that workout, OMGGG!!

Sydney

Wonderful ! Thanks a lot for your great Job🤗

María Victoria

Lol I fell doing the renegades so I switched to dumbbells

Aysia

Mckenzie

Burpees are KILLING me!!! In the best way!!!

Madi

Sondra

i was NOT expecting to sweat today & i LOVE IT!!!! my gym doesn’t have KB lower than 15 lbs so i had to challenge myself quite a bit on some of these

Macayla Redmon

This full body workout will be using a barbell and kettle bell only!

- Stack your shoulders hips and heels over each other- place the barbell on your upper arm/shoulders- the grip I’m doing in the video is the easiest grip for me personally!
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Keep your core tight and maintain a slight bend in your knees
- Keep elbows close to your body and pull using your lower lats

Trap bar bent over row

-Hold 2 moderate weight Kettle Bells in a shoulder press position
-Press both of the kettlebells up 
-Step into a curtsey lunge: right then left
-Repeat!

KB Shoulder Press to Curtsey Lunge

-Stand feet shoulder width distance apart
-Drop your chest to table top
-Let the kettle bell swing under your legs directly under your glutes
-Thrust your hips forward and swing the kettle bell up in front of your chest
-Repeat!

Kettle Bell Swings

-Start with one kettlebell in a sumo squat
-As you come up drive the kettlebell up into an upright row
-reset back down & repeat!

KB Sumo squat to Upright Row

-On your knees, curl a kettlebell
-Hinge your hips back into a Good Morning
-Release the Curl
-Repeat!

KB Curl to Kneeling Good Morning

**this is an advanced move, if you don't feel comfortable, modify by having your hands flat on the floor and use one arm at a time to do single-arm rows instead!**

-Start in a Pushup Postion on the kettlebells
-Squeeze your core
-Using one arm, pull the kettlebell up into your hip bone and back down then switch!
-Repeat (12 total, 6 per side!)

KB Renegade Row

-Start lying on your back, knees bent, with the kettlebell back behind your head
-As you sit up press the kettlebell up and directly over your head
-Reset back down and repeat!

Kettlebell Overhead Sit Up

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Week 4 Day 1: Full Body (KB & Barbell)

Great workout! loved the different movements!

Katelyn

Lina

Abigail

Week 1 Day 1: Full Body

Elaine

Week 1 Day 2: Lower Body (Glutes Focused)

Marion

Week 1 Day 3: Upper Body

Yana

Week 1 Day 4: Rest Day

Gisele Rigo

kara

Week 1 Day 5: Full Body Burnout!

absolutely loved this one, so far it’s my favorite!!

Abby Kelsch

Felt it in the legs! That abs at the end felt fire too! Thank you!!!

rianne

Week 1 Day 6: Lower Body (Quad Focused)

Maria

Week 1 Day 7: Rest Day

Somi

OMG I LOVED IT!!! so hard but feel amazing!!!!!

This one was Killer with big K! ☠️😂 But I live for your workouts! It keep me smiling although I’m dead inside 😂❤️

Vanessa

Week 2 Day 1: Full Body

Coral

Ava Gallagher

absolutely loved it!!! love your workouts soooo much!!!

Week 2 Day 2: Lower Body

I struggled with some because of my own lack of equipment but other than that it was great!

Week 2 Day 3: Upper Body Pull

Week 2 Day 4: Rest Day

loved it so much!! always feel amazing afterwards!!

I would like to know how heavy of weights you use

Megan

loved this!! Especially because it was dumbbells only :)

Week 2 Day 5: Full Body (Dumbbell)

Shelby

Week 2 Day 6: Lower Body: (Glutes Focused)

Week 2 Day 7: Rest Day

Brynn! You’re workouts are amazing 😍

It was awesome! In previous workouts you usually clarify if it  is a certain amount of reps in total or if it is a very amount of reps per leg/side and I definitely appreciate when you do that!

Isabella

Week 3 Day 1: Full Body

Week 3 Day 2: Lower Body (Quad Focused)

Include a skier machine substitute. My gym doesn’t have a skier machine.

Lily

Week 3 Day 3: Upper Body (Pull)

Week 3 Day 4: Rest Day

Justine

Week 3 Day 5: Full Body

Week 3 Day 6: Lower Body: (Glutes, hamstrings & quads)

Week 3 Day 7: Rest Day

Omg so hard shaking but finally seeing good resultssss

Week 4 Day 2: Lower Body: (Glute focused)

Week 4 Day 3: Upper Body

Week 4 Day 4: Rest Day

Week 4 Day 5 Full Body

Sarah

Week 4 Day 6: Lower Body: (Glutes Focused)

Week 4 Day 7: Rest Day

Week 5 Day 1: Full Body

Amanda

Week 5 Day 2: Lower Body: (Glutes & Hamstrings)

One of my favorite ones for upper body. I return to this one very often !!

Week 5 Day 3: Upper Body/Back

Week 5 Day 4: Rest Day

this is my favorite one, absolutely loved it!!

Week 5 Day 5: Full Body!

Week 5 Day 6: Lower Body

Week 5 Day 7: Rest Day

Great workout! Any tips to keeping grip for the knee tucks?

Brittany

so good! wish i wouldn’t have done this workout at a busy time at the gym so i could do more of it 🔥

Week 6 Day 1: Full Body

I am feeling it after that one, absolutely amazing!

Kaleigh

Week 6 Day 2: Lower Body & Abs (high intensity!)

I’m loving the burpees at the end 🔥🔥🔥

Week 6 Day 3: Upper Body

Week 6 Day 4: Rest Day

saige

Week 6 Day 5: Full Body INTENSE

this whole workout was so good! ever since i graduated from college volleyball it’s been hard to find a good workout program but i’m obsessed!

Victoria

sad this is over. need some chest / back in my life tho!

Week 4 Day 1: Full Body (KB & Barbell)

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