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

Amazing! I chose this as my first postpartum workout and I can’t wait until I have the strength to do the gym workouts!

Laura H

No shit this chick's workouts are dope they're badass hardcore get your heart pumping.

Heather

These body weight circuits are a LIFE SAVER being 2 months post partum and not always being able to hit the gym or even my garage gym. Sometimes I just need my living room and my baby in a chair to entertain her at the same time. Thank you DLB! ♥️

Lindsay

On vacation and fit this little gem into the trip. So perfect!

Super challenging, but I was able to complete it….which is exactly what I was looking for. DLB is such a beast, and it’s so inspiring to be able to follow her workouts!!

Megan Hicks

Katie

A great morning workout to get that blood flowing👏🏽

Jasmin Mendieta

Caitlin

Sadie

Fravivy

thank you for this perfect workout for the vacation without equipment

Crossfit123!

I’ve been skipping cardio For almost a year. As a personal trainer, I know I need to do better my myself, and my clients. Thank you for a killer sesh!

Paolina

Elena

Katina

abbie Lydon

Heart rate is really pumping after this one!! ❤️‍🔥

Rachel

Jackie

Christine

Jennifer

First full body body weight workout and I love it!!

Lauren

Kaitlin

Zach

Lizz

It was great! Got a good sweat, hope to finish this BW challenge 💪🏽

Michelle

Lori

Really feeling the burn! 🤘🏻Keep it coming!

Anna

Capree

Couldn't make it to the gym but this little number did me in! Can't wait to hit chest hard tomorrow! Love these workouts!

Kendal

Great workout! Love that I can break a sweat just with bodyweight! No weights needed!

Yoli

Recovering from Covid and can’t go to the gym… I couldn’t stand another day sitting around… This put me through my paces and then some! Thank you!

Karen

This was hard for me ! But it felt so good 😊!

Jeniffer

Tiana Mead

Great! This was my first work out from you, starting on the bodyweight program first.. 
Mama of 2, out of shape and this one kicked my butt in the best way! I'm ready to keep going!

Amberlia Lefeber

Edith Medina

Caitlyn Carter

Perfect vacation workout! Quick and easy in my hotel room.

Robyn

Joycelyn BENJAMIN

Jeremy Jones

Solveig

Perfecto para el comienzo de la mañana de un Challenge

Doriemm

Damn!! That was killa. With mods but I love it. Day 1 of the 4 weeks. Summer shred3

Q Watson

Oh…my…gosh, so embarrassingly out of shape 😅 thanks for the brutal workout, Dana!

Oh…my…gosh, so embarrassingly out of shape 😅 thanks for the awesome workout Dana!

It was a great workout. I like the intensity but as others have said I DID NOT realize how out of shape I was! 😅

Kicked my butt! I wasn’t expecting it to me so tough with no weights 😂 defiantly gonna help me !!

Kimberly Barlow

Modified when necessary, great booty kicker. I had a hard time with the sequencing but it is done. Will get after it tomorrow.

Lisa Echternach

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

Prisoner squat + knee to elbow

CIRCUIT 2

W1/D1 Full body

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Did this with my kiddos and they absolutely loved it and said they could totally feel the burn!!! It was a great leg killer for at home.

Brittanie Case

W1/D2 Lower body

What a good sweat!& working all the parts felt good.

Samuel burnett

W1/D3 Full body

Erica

Hope

W1/D4 Upper body

Awesome. No gym around was the bad part . Great was I did this workout on a sunrise beach in NC

Dale Jones

Hardest so far🥵🥵 but I love the upper body burrrnnnn🔥🔥🔥🔥❤

Leni Smith

W1/D5 Full body

3 weeks after being down with the flu type b this was a perfect reset!

Ellie

W1/D6 Full body

Loooove love love this one🔥🔥💖💖

W2/D1 Full body

This workout is a killer especially for being just bodyweight. Added an extra round to each circuit. Will definitely save this workout.

TRACI

Awesome workout! Exactly what I needed 💜

Christina

My brain lies to me every time (this will be easy)... 🥵🙌

W2/D2 Lower body

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

Michaella Hartinger

W2/D3 Full body

Dora

OMG! What a humble experience. I didn’t know death by push ups is possible. My triceps are dead

Yvonne Alaibilla

W2/D4 Upper body

Meghan

Claudia Magana

W2/D5 Full body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Danielle

Baylee Mendez

W2/D6 Full body

Pretty amazing I was only able to do 3 rounds but previously I did 100 push-ups with pull ups so I think 3 was great as a finisher 😝😝🤟💪🏽

Laura

W3/D1 Full body

Love, love,loved it!! Some mods but I pushed thru!! Thanks Dana

Lisa

W3/D2 Lower body

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

Christiane Mielert

Great workout! Feeling Stronger 🙃💪🏼

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

Grace

W3/D4 Upper body

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

Carolyn Johnson

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

Justin

Took everything I had to complete this workout 😓 put in some work though 💪

Harmonie

W3/D5 Full body

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

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

W3/D6 Full body

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

Not as heart wrenching, but still a sweaty one.

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

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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