Name: Playbook - Dana Linn Bailey - W1/D1 Full Body
Uploaded: 2023-03-15T17:22:57.826Z
Duration: 40 min
Description: W1/D1 Full Body

Taylor

Switched from weighted workout to this today and this was rougher. 😂

Brady

Candace

Elaney

Carmen Josefson

Luke

I loved the mobility involved in this WO. I stopped training for a few years because of health issues and doing this kind of training at my pace is perfect to feel and take control of my body again

Perfect for my hotel in Utah at 0430 am!!

Rachel

Didn’t finish the last circuit I was dying , I will have to go back and attempt to finish it from beginning to end. still a good workout, part of me was happy I found it and the other regretted my decision. 😂😂

Patricia

Stephanie

Sarah

Good vaca workout when no gym is around 👏

Mary

Was great
I pushed but still hard energy
Could have been the 3 cups coffee

Hippie

Tonya

Modifications for those who aren’t at your fitness level. If they are at your fitness level they probably aren’t using this app 😅 

Love the program though and am doing my best!

Jessica

Fantastic quick workout when on vacation with no access to a gym! 💪🏻😅

Tara

Brigitte

Mai Lavaki

Great workout for start new beginning 💪🙌

Marjeta

I love your body weight workouts. I’m doing 75 Days Hard, and these workouts are perfect to do out side for 45 minutes. So, thank you. 👊

dietrich

Kicked my butt. But it’s going to be worth it.

Chelsie

My son called the prisoner squats pussy squats by accident (he is 9) and I'm never calling it anything else again

Soné

nirvanna

Yoli

More mobility would be much more appreciated. Love it 🔥🫶🏼

Jennifer

Super challenging. You incorporate movements I normally skip, so enjoying the new skills I'm learning.

Ashley Miller

Csaba Varró

Heather

Hey it was great!! Just wish there was a casting option to my TV! But that’s a app problem not a you problem!! Can’t wait to see how far I can get doing your workouts! You’re such an inspiration thank you!!

Amanda

Jenn

A continuous timer for the whole round with 10 sec rest intervals in between exercises

Cindy

Diana

It was challenging haven’t worked out for awhile but great !

Jazzmin

Great! I’m going to feel it but it feels good!

Raul Garcia

Elijah

Heidi

Kicked my ass cause I am so out of shape. But it was amazing, thank you 😁

Courtney

Shelby

Great workout to get back into the swing of things!

A great way to get started back up! Thank you!!

Audrey

What a start... my whole body feels it 😅

Tamara

Thank you Dana… you made my day.. awesome ..

Martina

Kicked my butt! First workout of the 10 week challenge, definitely gets the blood pumping!

Rochelle

Shana [Shawna]

Ohh hard as hell! Just getting back into it … I am jello!

Sunny

Evie

Killer! Harder than some other workouts WITH weights!

Janette

Such a good, quick burn while traveling! Loved it!!

Sara

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

Andrea lusk

Tough!! My hips will thank you (eventually) for those deep squats 😅

W1/D2 Lower Body

Samantha

Great workout for getting back into the swing of things, especially for no equipment!

Second time through, now with a weight vest. Definitely more sweat and a better challenge.

James Gacsal

W1/D3 Full Body

This one was great, definitely left me shaking!💪🏽

Kylee

This was hard i’m not so flexible anymore and those dive bombers killed me

Teisha

Holy crap, that was hard! Want a challenge? Dana linn will get ya there 🥵

W1/D4 Upper Body

Great programming! Perfect for on the road with no gym . Thank you !😁

Colton

Some would say that’s tooooo many push-ups…my arms, my arms the some saying 🙃

W1/D5 Full Body

Kristine Kioltyka

Great workout, I need to stay consistent so that Incan get stronger. I’m definitely a work in progress.

W1/D6 Full Body

Alana Pollock

Lori

W2/D1 Full Body

Ice storm in Michigan kept me home from the gym & this workout kicked my butt! Awesome workout!

Roxane

W2/D2 Lower Body

My husband completed this with me. He never works out - afterwards he says “I’m done, turn her off (dlb) I don’t like her anymore” 😂

Awesome workout!!!! Just what I needed today 👊🏼

Christina

W2/D3 Full Body

Body weight is harder then the lifting program

W2/D4 Upper Body

Nancy Dougherty

W2/D5 Full Body

Bailey

W2/D6 Full Body

MaryBeth 

This is my go-to workout when I want extra cardio/explosive moves

W3/D1 Full Body

Second day on waking up with stiff burn neck so this was perfect!!! I torqued 🔥 some calories and my legs definitely felt it!!!

Danielle

W3/D2 Lower Body

Just what I need today..❤️❤️❤️

Carolyn Johnson

Such a great workout! Got a great sweat on, my heart rate was up the whole time, and it definitely kicked my ass 💪🏼🥵

Taylor Romain

W3/D3 Full Body

Jaryn Becker

This was “easy” because it didn’t feel like my heart was racing out of my chest. 

I’m still trying to figure out the best back and tricep variations since I don’t have a windowsill or a table that can support my weight. Been using bands but I don’t think it’s the same.

Kimberly

W3/D4 Upper Body

This was serious... seriously what I needed... ❤️❤️❤️

That was humbling. Surely 4 rounds was a typo...

Justin

W3/D5 Full Body

This was a killer!🥵never thought I could sweat 😅 this much. Loved it!

Jeniffer

Good sweat!! Had to do alot of mods. But another good one!

Q Watson

W3/D6 Full Body

Like the sweat from this one. Challenged myself to follow thru!!!

Not as heart wrenching, but still a sweaty one.

Claudia Magana

W4/D1 Full Body

David Meskář

The bench jump things are very intimidating. I did some modified ones with a block and then a step stool. The bench I have at home is too tall for my little legs.

W4/D2 Lower Body

Jacklyn

Mallory Waltz

W4/D3 Full Body

First body weight workout of yours I’ve done…loved it. Great options for when you’re on the road. 🤙🏼

Nick

I like it when it feels like a short session.

W4/D4 Upper Body

Amazing. Struggling to be consistent but this was great!

Thank you

I’m still getting used to doing the dolphin push-ups. Super tough. 

The Cossack squats felt weird because something on the back side of my left knee kept clicking and it didn’t feel right.

W1/D1 Full Body

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