Name: Playbook - Dana Linn Bailey - W1/D3 Full Body
Uploaded: 2023-03-15T17:22:57.849Z
Duration: 60 min
Description: W1/D3 Full Body

Samantha

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

Rachel

Soné

At a hotel and perfect workout to do in the room! Thank you!

Nadene

Csaba Varró

Great work out while I’m on the road staying at hotels 👏

Jenn

Ashley Miller

this killed me it took forever and was very hard

Elijah

Tamara

Martina

Did 1/2 the workout and 20 minutes elliptical.  The jump
Split squats aren’t so bad!  Don’t know why I was afraid of them!

Polly

Verna

Sunny

Katherine

Sara

Nice quick got the blood flowing in the comfort of my bedroom 👍

Cassandra Contreras

Kylee

Love the Spider-Man push-up and Superman in this workout

Sarah Ashley

Perfect for when traveling...🙏👍🔥

Carolyn Johnson

Abby

Laura H

Doriemm Lamberty

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

Samuel burnett

Elena

Tiana Mead

abbie Lydon

That was great! Especially when there is no access to gym equipment. Question, I go through each circuit 3x's and it takes me 45 mins. Am I doing something wrong?

Christine

Jeremy Jones

Q Watson

Got it done late but got it done before the days out👍

These workouts make me feel good and challenge me to keep going. 💪❤️

Jacqueline

Animanlistic 1

Danielle

Sarah Sell

Taylor Smith

Ashleigh

🔥💧 I thought my legs were dead from yesterday.

Dori

Kicked my ass! But much needed! Dolphin push-ups for me are probably the hardest thing to do but each time I get a little better 💪

Sarah

Third workout and loving this 4 week program. Having to modify some movements but these workouts make me sweat like no others!

Summer

Tony

These workouts have been great the past couple days, my upper and mid back have been not so good since Tuesday so I’ve been trying to back off the weights until I feel better. The at body weight and the yoga I’ve been doing is helping 🥳

Christina

Mohammad

Candice Murphey

BURRRRNNNN🔥🔥🔥🥵🥵💪💪 But I did all with no modification. Getting stronger every day!  Thanks Dana!💜

It would be nice to have a beginner option/alternative for some exercises. I can’t even do a push-up on my feet vs. knees yet, so I can in no way do the Spider-Man push-ups. It can be very discouraging for us who aren’t in top notch shape. I know I cannot be the only one struggling with some of the exercises.

Paula Evans

DAY 3: FULL BODY

CIRCUIT 1: 3 Rounds 
- 6 Dolphin Push-Up
- 45sec Hollow Body Flutter Kicks 
- 12 Jumping Bulgarian Split Squat (each side)
- 45sec Feet Elevated Mountain Climber (toes on couch)

CIRCUIT 2: 3 Rounds 
- 6 Spiderman Push-Up
- 45sec Skater Jumps
- 45sec Sprinter Sit-Ups
- 12 Jump Squat w/ 3 pulses
- 12 Supermans

3 Rounds 
- 6 Dolphin Push Ups
- 45sec Hollow Body Flutter Kicks 
- 12 Jumping Bulgarian Split Squat (each side)
- 45sec Feet Elevated Mountain Climber (toes on couch)

- Place your elbows and forearms on the floor and your glutes back toward your heels
- Shift your weight forward and up onto your hands 
- Push up
- Reverse the movement back to starting position

Dolphin Push-Up

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kicks

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian Jump Squat

- Begin with your feet on an elevated surface
- Alternately bring one knee in toward the opposite elbow then return to starting position 
- Repeating back and forth for time or reps

Feet Elevated Cross Mountain Climbers

CIRCUIT 1

3 Rounds
- 6 Spiderman Push-Ups
- 45sec Skater Jumps
- 45sec Sprinter Sit-Ups
- 12 Jump Squat w/ 3 pulses
- 12 Supermans

- From a high plank position 
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor 
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman Push-Up

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Jumps

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Start with a hip width stance
- Push your hips back and down
- Reach parallel and pulse 3 x before you explode/jump up
- Use your arms for momentum

Jump Squats w/ 3 Pulses

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your lower back and glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

CIRCUIT 2

W1/D3 Full Body

Taylor

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

Brady

Candace

W1/D1 Full Body

Luke

Andrea lusk

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

W1/D2 Lower Body

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

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

Marjeta

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

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” 😂

Amanda

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

W2/D3 Full Body

Body weight is harder then the lifting program

Diana

W2/D4 Upper Body

Nancy Dougherty

W2/D5 Full Body

Bailey

Rochelle

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..❤️❤️❤️

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!

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

Raul Garcia

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/D3 Full Body

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