Name: Playbook - Dana Linn Bailey - W1/D1 Full body
Uploaded: 2021-11-23T18:30:47.292Z
Duration: 75 min
Description: W1/D1 Full body

Mallory

Omg I felt like I wasn’t gonna make it!

Katherine McGraw

Brenda

Amazing. I didn’t think I’d get much from a non weight workout. You proved me wrong 👏🏻👏🏻👏🏻

Tracy DIAS

Woah!  Talk about a sweat! Great body weight workout!  Ready to see what else this week brings

Brooke

Animanlistic 1

First workout back and it was tough but what a great breakdown of movements and fantastic guidance!

Natasha

It still kills like the first time i did it!!🔥🔥❤❤

Hope

Even though these are bodyweight and seem simple, it would be nice to see the alternative movements (simpler/modifications). I had to make up exercises that felt similar.

Savannah

Fuyuccckkk....I'm humbled. That was harder than lifting. I'm inspired to fit a few of these in a week. I feel weaker than shit after that.🤯🙈

Katy

Sarah Sell

So much love and respect to you and all you've accomplished!! All of your workouts are amazing, but I'd love to have access to a core only section created by you. So I can easily tack that on to any home or gym workout.

Dana

Holy Momma, I haven’t been taking care of myself these last couple of months and this is the first workout I decide to do 🥵🥵🥵

Carla

Kicked my butt. I moved 30 minutes away from my gym so I decided to utilize the full body workouts... Totally worth it!! Thanks Dana!

Jessica

Robert

I'm dead.....best workout ever 🤗🤢😊

Jacqueline

Judi

Audrey

Ashleigh

Is there a way to modify the plank. I tried my best but I am not there yet. Also he jumping lunges should I jump and not get as much depth or lunge fast with better depth?

It was a good workout. I felt like puking halfway through but made it. As someone who is unconditioned, it was difficult to do things Luke the V Up and switch hover so I modified it how I felt would be right. Maybe offering alternatives would be good.

Mary Rose

Dori

Great! Although I think 75 min is quite the stretch. This took me 30 min or just under 40.

Brianna

Side plank hip dip is really challenge for me  😀

Need something for beginners. Not able to do a lot of these 😩

Sierra

This wore me out just starting back to working out, but I absolutely LOVED it!!!

Crystal

That kicked my trash!!! First real workout postpartum and my body loved it!!

Natalie

This was tough, excited for what’s to come. 💪🏼

Amanda

Erica Arredondo

I could only do circuit 1,but I absolutely loved it!! Thank you!!

Cassandra

Woo! Definitely a good challenge for me. I’m trying to get back into fitness after giving birth to my son.

Anna Crabtree

Marla Bales

Better then the 1st time around 🔥🔥🔥

Claudia Magana

Jermaine

Dana is really crazy for these Jawns…. Love it 😂

Cynthia

Denise

That was fun! Perfect for a snow day in STL

John Hunsell

Not my typical style of working out so to say the least I’m fried!

Tony

Jackie

Sweet workout, My 2yr old powered through with me 👊🏾

Deon Rollen

Considering I was finally forced to use my own body as equipment because we are snowed in here in, Philly…it was a blessing! Loved it 💪🏻❤️🦋

Kelly

Great workout! I added in jump rope and jumping jacks in between each set for extra cardio!

Adrienne

I am dead!! Never done anything so hard in my life.  My legs butt and arms are on 🔥🔥🔥🔥

Nicole

Exactly what I needed. I struggle with ab issues since I have diastasis recti so there was a lot of modification but it was still work nonetheless

Annie

Out of shape ☠️☠️☠️☠️☠️☠️🥵

RoyIsaiahEstrada

DAY 1: FULL BODY

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

4 Min TABATA : 20 sec ON / 10 sec OFF
- High Knees 
- Hollow body double crunch

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

- 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

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

- 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

W1/D1 Full body

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