Name: Playbook - Brynley Joyner - Week 4 Day 3: Total Body
Uploaded: 2024-03-01T12:58:25.556Z
Duration: 60 min
Description: Week 4 Day 3: Total Body

Allie

Jaz Jocelyn

Stair Master Double Step

Stairmaster Run

Pretend you have a jump rope circling your wrist and jumping at your feet however you would like just to get your heart rate up!

Fake Jump Rope

Hit a squat jump with a pulse at the bottom

Squat Pulse Jumps

Alternate Lunges by adding a jump in between them you can also stop in the middle of the motion with both feet before going to the opposite side!

Lunge Jumps

Start with one dumbbell on the floor hinge your hips back and move through an RDL motion to lift the weight up to your chest then move into a deep squat and reset back down.

Dumbbell Clean

Keeping your core engaged, step back into a reverse lunge while at the same time, bring your dumbbells up into a Hammer curl then to a Press. Reset and alternate the leg for the lunge!

Reverse Lunge to Hammer Curl Press

Hold a dumbbell over your head on the bench, press up quickly and ease back down slowly and controlled.

Overhead DB Situps

-Use the leg press machine & find a way that challenges you but you can do with correct form
-moving to squat making sure that your knees don’t go completely over your toes and then press back to starting position driving the weight through  your heels
-make sure you don’t lock out at the top

Leg Press

Use the shoulder press machine and find a weight that works for you!

Machine Shoulder Press

-position yourself table top with no arching your back
-with a bent leg lift to the side think about lifting your glute up!
-hit a pulse at the top before you bring it back down

Fire Hydrant Pulse

Start an elbow plank position and rock your body front and back over your elbows

Plank Rocks

Start in a push-up plank position with one dumbbell and slide the dumbbell underneath your body to the opposite side

Alternate with both arms

Plank Slide Throughs

Start in elbow plank position twisting your obliques tap your hips side to side close to the floor make sure your core is tight

Plank Hip Dips

Week 4 Day 3: Total Body

Karla

Really felt the burn on this one! The videos helped me a lot too!

Clara

Destini

Week 1 Day 1: LOWER BODY

It was great,I didn't feel exhausted. Feel just great

Alexis

Morgan

Week 1 Day 2: Upper Body

So good!💓What a killer!😅😮‍💨

Abby Straw

Taylor

Week 1 Day 3: Total Body

Great rest day but still getting some steps and sweat in!

Kaylee

Piper

It’s nice to have a rest day but also get a little cardio in :)

Shalena

Week 1 Day 4: REST

i love this one! personally not a huge fan of the squat pulses - do you have an alternative?

Chloé

Grace Frye

Week 1 Day 5: Lower Body

Kate Seeley

Cassie Speight

Grace

Week 1 Day 6: Upper Body

Week 1 Day 7: REST!

Gisele Rigo

Would love a couple more warm up exercises and cool down ones too

Isabelle

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

I love all of the dynamic exercises. I definitely feel my body being worked more!

Week 2 Day 3: Total Body

Week 2 Day 4: REST!

Loved this one! It burned but felt so good!❤️‍🔥

Alex

Week 2 Day 5: Lower Body

Emi 

Not as intense as I would like, but still very good!!

Kennedy

Week 2 Day 6: Upper Body

Week 2 Day 7: REST

Kerwin

Bulgarian split squats and hip thrust pulses😓😍

Week 3 Day 1: Lower Body

Week 3 Day 2: Upper Body

Week 3 Day 3: Total Body

Week 3 Day 4: REST!

I had a personal trainer two years ago that had a similar training style to this program, and I loved it. I tried swapping to a slower pace and heavier weight strength training program, and I started to loose results because I was not happy with that style. I am a graduate student in PCB, and it was not easy to pay for this program on my budget. It was well worth it! Thank you.

Hannah

Meant to put 5 starssss, but loved this one. Didn’t have a leg press but I made it work!!

Week 4 Day 3: Total Body

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