Name: Playbook - Brynley Joyner - Week 6 day 1: Full Body
Uploaded: 2024-03-01T12:58:25.924Z
Duration: 50 min
Description: Week 6 day 1: Full Body

Rowan

Rayka

Kali

Hannah

Kelcee

Welcome to week 6! This is a full body workout using bodyweight and Dumbbells! 

I like to use 12-15 for upper body, and 15-25 for lower usually! But find whatever weight works best for you!

Perform in RDL while engaging your cord to balance and leading your back foot slightly come up into an arabesque!

If these are too challenging to you or you don’t prefer them just do regular single leg RDLs!

12 per leg

Arabesque RDLs

You can modify by dropping to your knees if needed!

Pushups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Triset 1

-first perform a cross body curl on both arms I curling the dumbbell up to your opposite shoulder! Then curl both at the same time in a regular Bicep Curl- that is 1 rep!

Cross body curl to regular curl

-perform a curtsy lunges on both legs and then go straight into a jump squat! That is one rep!

Curtsy lunge to squat jump

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Triset 2

-start in a paint position and perform mountain climber on both feet then keeping your core tight, walk your hands up to your feet and extend to the top then walk back out to plank! 

That is 1 rep!

Mountain climber to inchworm

-you can stand, kneel or sit!
-began with a Tricep extension behind your head press up to the top and then bring it down in front of you to your chest then press it straight back up and return to starting position- that is one rep!

Tricep extension to overhead press

- Hold the dumbbell on the floor with your arm extended, in a deep squat
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
-do all in one side and then start on the other side or do them alternating!

Dumbbell snatches

Triset 3

Week 6 day 1: Full 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

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

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

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 6 day 1: Full Body

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