Name: Playbook - Dana Linn Bailey - W1/D1 Full Body
Uploaded: 2024-01-07T22:36:10.183Z
Duration: 40 min
Description: W1/D1 Full Body

I’ll let you know how it was when I catch my breath 👌🏽

Crystal

Jamie Reed

Lydia

Way harder than it seems!! Such a lifesaver for when I can’t go/don’t feel like driving to the gym!

Ashley Mabery

Kicked my butt!! Good workout to get in before the day starts! Thank you!!

Ashelee

Catina

Haven’t worked out in a long time. Rough but good.

Nina

Nicholas

Winded, so that's a positive. Haven't done much for 4 weeks. This is a work up to the weights.

Amber

Great work for building up my stamina. Had to adapt a couple of exercises but I have no doubt I won’t be doing that for long. 👍🏻💪🏻

Debbie

After being on holiday for a few weeks, it definitely got the heart pumping!

Sasha

Killer killer! Each exercise was easily modified too for my partner. This was great.

Teighlar

I love everything about DLB’s programs! Amazing workouts!

Tasha

Morgan

Gustavo

Alex

Miguel

Matthew Long

Great first day. Brutal...I'm so out of shape!

Lauren

Raina

Oh lawd! Tougher than I thought it would be! Good one though! 💪

Angela

Doing a Summer Holidays Body Weight workout love from Australia

Geri

This was my first work out after a year off and a cardiac cath in November. Definitely had to make some modifications and skip the second circuit all together, but happy to be back at it!!!

Heather

Very good. Clearly I’m out of shape because it was hard.

Brandi

Kathulhu

Ryan

Oh holy hell! After more than 5 months of not working out, this freaking killed me. Love love love it!💪🎆

Shelly Bacon Kelnhofer

Emma

Alaina

Nice at home session with my son enjoying his Christmas presents lol everyone is happy

Show us some modified moves im trying, at least I'm trying but would like some modified for us beginners. So far I'm loving it!

Lina

Bailey

I've already written and been replied to via email -- the exercises are in sequence. The timer should play thru each set. For a 20 second exercise I gotta get up and down each time to set the timer. For the 10 seconds one I've got 6 seconds by the time I'm back in position. I can't build the endurance or work up to a good work out like this. I was really upset as I relied on this app for months now but have no gym anymore I can afford. So I was very hopeful when I saw the bodyweight only additions.

Jodia Johanna Stefano

I had to modify some moves as I am 8 weeks post partum. It’s nice to have a workout to do at home to lose the baby weight.

Kandice

Mechelle

Snow day so didn’t want to drive for weights, this was good. Will top off with some extra abs

Kenleigh

I’m a beginner and I am beat after this workout. Feeling accomplished though!

Ellen

Andrea

Sarah

Dana

Kelly

Susana

This was my first workout in months and it kicked my @$$! I had to modify some of the exercises because I’m very much at a beginner level but it was still great!

tina

Вау!
Ніби і не складанні вправи, до того моменту поки не почав їх виконувати 🥵🥵 
Дякую Дана 
💪🇺🇦🫶

Жанна Присяжна

As a beginner the at home workout program is perfect! You give extremely clear examples and I love that it’s set by time instead of a set amount of reps as well because I don’t think I could ever keep up with your rep count right now

Dezaray

Sara Garcia 

Helann

Most challenging but amazing workout I’ve ever done glade I choose this app will most definitely be using and taking advantage of it

Michael

Keyleigh1!

DAY 1: FULL BODY

CIRCUIT 1: 3 Rounds 
- 30sec Push Up + Push Back
- 30sec Alternating V-Up 
- 30sec Hover Lunge Switch 
- 30sec Plank + Shoulder Tap 

4 Min TABATA : 20sec ON / 10sec OFF
- High Knees 
- Hollow Body Double Crunch

CIRCUIT 2: 3 Rounds 
- 30sec Side Plank Hip Dip + Knee to Elbow (each side)
- 30sec Jumping Lunge
- 30sec Inchworm + Push-Up 
- 30sec Prisoner Squat + Knee to Elbow (focus on oblique crunch)

3 Rounds 
- 30sec Push Up + Push Back
- 30sec Alternating V-Up 
- 30sec Hover Lunge Switch 
- 30sec Plank + Shoulder Tap

- 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

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single Leg Alt. V-Ups

- Position yourself in the bottom of a lunge
- Staying low jump switch your feet back and forth

Hover Switch Lunge

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank Shoulder Taps

CIRCUIT 1

20sec ON / 10sec OFF
- High Knees 
- Hollow Body Double Crunch 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is high knees, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body double crunches.  Go for 20 sec, rest 10 sec then back to high knees.

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow Body Double Crunch

4 min TABATA

3 Rounds 
- 30sec Side Plank Hip Dip + Knee to Elbow (each side)
- 30sec Jumping Lunge
- 30sec Inchworm + Push-Up 
- 30sec Prisoner Squat + Knee to Elbow (focus on oblique crunch)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Lift your top knee to your elbow
- Complete desired reps then repeat on the opposite side

Side Plank Hip Dip w/ Knee to Elbow

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up switching your feet in mid air landing in a lunge on the opposite side 
- Repeating back and forth for time or reps

Jumping Lunges

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Push-Up

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together 
- Repeating the sequence on the opposite side

Prisoner Squat + Knee to Elbow

CIRCUIT 2

W1/D1 Full Body

Kimberly

Susan

W1/D2 Lower Body

Very good way to start the day! Great workout!

Tony

These body weight for cardio days are rough. Great way to start a Monday.

Mallory

W1/D3 Full Body

Kitty

Andi Noveroske

W1/D4 Upper Body

Dreaded this one so much I made yesterday my Rest Day

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

Stephen

W1/D5 Full Body

Beth

W1/D6 Full Body

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Isabella

W2/D1 Full Body

Snow day with my little dude (5 year old) and we crushed it! It’s interesting how much more you can push out with an extra person there to participate! Apparently, no matter what the age 😂. 💪🏻 🦵 🔥

I really enjoyed this leg workout. The use of slider plates was very useful for lunges. I have a bad toe so it helped take off some of the pressure.

Sabrina

W2/D2 Lower Body

Frans

It was a great workout, wasn’t pretty on my end…but it’s done. 💪🏻🤙🏻

W1/D1 Full Body

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