Name: Playbook - Dana Linn Bailey - W1/D2 Lower Body
Uploaded: 2023-03-15T17:22:57.839Z
Duration: 60 min
Description: W1/D2 Lower Body

Luke

Andrea lusk

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

Rachel

Deep squat I had no issues with , everything else made me want to vomit, my balance has went down too, and now pistol squats aren’t as easy as they used to be

Patricia

Denise

Marjeta

This leg day helped me to realize how much I need to work on my balance. The deep squat at the end did feel really good

Teisha

That was great! I know I'll be feeling this tomorrow.

Maria

nirvanna

Jess

Some of the exercises were really hard, took me a while to get through all of them, but I really liked some of them, my favorite one is the curtsy lunges. Thanks Dana!

Jennifer

Got it done in 51:00 minutes with my 6yr old. She keeps me accountable lol

Diana

Only took 30min but was great! That first set was killer 🥵

Jenn

was crazy but not too bad loved it thanks

Elijah

Wow ! Going to feel that In the morning but it’s GREAT

Beth

Alana Pollock

Malorie

Wow!! I feel my booty coming back already!!

Audrey

Raul Garcia

Tamara

Rochelle

Roxane

Awesome workout can’t wait to be sore 🥴🥴

Katherine

Lisa

Already feel the burn 🔥 😏 challenging 😥 the way I like it 🐌🚶‍♀️

Sarah Ashley

Legs are burning!! Great options for beginners!

Lindsay Mamaradlo

Michelle McMillian

Blood is pumping all over. Please more workout like these...thank you Dana.

Sandy

Abby

Malica

🎵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

That deep squat… wow! Looks easy but it’s definitely not! 😵

Caitlin Phillips

Just started doing some of the body weight only... and love the workout I get without weight!!! Didn't even know it was possible!!!!

Baylee Mendez

Body weight leg day got my heart rate in the 130s and I’m pouring sweat!

Lauren

Kaitlin

Danielle

Gustavo

Lori

Loved this body weight workout!! Great for stress relief, working the legs, and flexibility!! 💪🏼❤️

I started the bodyweight program 4 months ago, and have been using your workouts since August of '21. I just started my fifth round of the BW program since February, and I have never felt better. I'm stronger, faster, and can move like I never have before. I'll be posting a side-by-side photo in August to see just how much progress I've made. Thanks for what you do!

Justin

Carrie

Hello hello legs!! Had to modify a couple but feel quite worked over. Hells ya!!! 👍💪🏻

Tifferoo

I am a day off with bodyweight workouts. Not sure if I will be walking tomorrow. Modified the knees to tuck jump. Nailed it!!!

Lisa Echternach

Took a bit but I finished!!! Day 2 down👍

Samantha

George Markou

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds 
- 12 Kneeling to Squat Jump  (both knees on floor, jump to feet in low squat, then squat jump, land with soft knees in a squat)
- 12 Lateral Lunge + Knee to Chest (each side)
- 12 Single Leg RDL + Knee to Chest (each side)

Mobility: 90 seconds
- Deep Squat 

CIRCUIT 2: 3 Rounds
- 10 Wide to Narrow Squat Jumps  (1 rep = wide & narrow squat )
- 10 Bodyweight to Seated Pistol Squat (each side)
- 10 Curtsy Lunge + Knee Drive (each side)

Mobility: 90 seconds
- Deep Squat

3 Rounds 
- 12 Kneeling to Squat Jump  (both knees on floor, jump to feet in low squat, then squat jump, land with soft knees in a squat)
- 12 Lateral Lunge + Knee to Chest (each side)
- 12 Single Leg RDL + Knee to Chest (each side)

- Starting low on your knees, and using your arms for momentum
- Jump up to your feet 
- Immediately jump up, tucking your knees
- Land softly and walk your feet back down to kneeling
(Modify: regular jump or no jump)

Knees to Squat w/ Tuck Jump

- Step laterally 
- Sit your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Push hard to return back to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral Lunge w/ Knee to Chest

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete desired reps then repeat on the opposite side

Single Leg RDL w/ Knee to Chest

CIRCUIT 1

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squat

3 Rounds
- 10 Wide to Narrow Squat Jumps  (1 rep = wide & narrow squat )
- 10 Bodyweight to Seated Pistol Squat (each side)
- 10 Curtsy Lunge + Knee Drive (each side)

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats Wide to Narrow

- Standing on one foot with the opposite leg forward 
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight to Seated Pistol Squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Curtsy Lunge w/ Knee Drive

CIRCUIT 2

W1/D2 Lower Body

Taylor

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

Brady

Candace

W1/D1 Full Body

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

Janette

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

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.

Courtney

W1/D6 Full Body

W2/D1 Full Body

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

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” 😂

Amanda

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!!!

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...

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/D2 Lower Body

Community

More workouts from Dana Linn Bailey