Name: Playbook - Dana Linn Bailey - W1/D1 Full Body
Uploaded: 2024-05-06T20:43:36.652Z
Duration: 45 min
Description: W1/D1 Full Body

Bianca

Butt kicked 🤣
That was fabulous, I don't sweat easily, this had me soaked 💪🏾

Shyanne

1st workout with you for awhile. 
You are always always motivating.

Joan

Emily

Felt the burn from the beginning but it felt so good the whole way through… especially at the end

Rachel

Frans

Жанна Присяжна

Rebecca

Hard, the first time I worked out in almost a year after my pregnancy

Delilah

DAY 1: FULL BODY

CIRCUIT 1: 4 Rounds
- 12 Air Squat to Squat Jump
- 12 Walking Lunges (R+L=1 rep)
- 12 Sumo Squat Pulses

CIRCUIT 2: 4 Rounds 
- 12 Push-Ups
- 12 Chair Dips
- 12 Inverted Row

4min TABATA: 20sec ON / 10sec OFF
- Burpees
- Extended Plank HOLD

CORE: 
- Butterfly Sit-Ups 2 x 25

4 Rounds
- 12 Air Squat to Squat Jump
- 12 Walking Lunges (R+L=1 rep)
- 12 Sumo Squat Pulses

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air Squat to Squat Jump

- Start standing talk with feet shoulder width apart
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

Bodyweight Walking Lunges

- Start with a wide stance and your toes pointed out 
- Push your hips back as you come down 
- Pulse in the bottom half range for time or reps

Bodyweight Sumo Squat Pulses

CIRCUIT 1

4 Rounds 
- 12 Push-Up + Push Back
- 12 Chair Dips
- 12 Inverted Row (use a desk, table, counter, etc)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position 
- Repeating the sequence for time or reps

Push-Up + Push Back

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps

Chair Dips

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row

CIRCUIT 2

20sec ON / 10sec OFF
- Burpees
- Extended Plank HOLD 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Burpees then 10 sec off, basically to get ready for the next 20 seconds which is an Extended Plank HOLD. Go for 20 sec , rest for 10 sec, alternating back and forth.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start in a high plank position
- Walk your hands forward with out letting your glutes dip down 
- Keep your core engaged
- Hold position for time

Extended Plank Hold

4 min TABATA

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly Sit-Ups

W1/D1 Full Body

I love this one. Single leg deadlifts are different. ❤️

Kassey Lay

Starlea

W1/D2 Lower Body

Jennifer

Sweaty, work for it on those jumping lunges! Last set was in the zone, could have done anything! Great job again DLB

Kenleigh

Really hard to do some of these exercises with a weak core and there’s no regressions. Also not easy for uncoordinated people such as myself, could not finish.

Josh

W1/D3 Full Body

That just simply sucked. LOL but I did it
Coming back after months of recovery from injury is simply hard. Finding the motivation to do it, the strength to finish it, and fighting the mental weakness of "don't hurt" is a battle in itself.
But with you and these workouts I am not that concerned. I wake up at 4am to go to the gym and am excited for the next one, these workouts are hard but when you do that last rep, you realize you finished, you didn't die😫...now that is a accomplishment!!!!thank you goddess Dana, you help me so much.💪🏾💃🏾

This was one of the hardest workouts I’ve done from DLB. Definitely harder than the weight workouts

Mallory

W1/D4 Upper Body

W1/D5 Full Body

Thanksgiving day, no time for gym but tried out this little gem & good Lord, Dana.. no jokeee 🥵

W1/D1 Full Body

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