Name: Playbook - Dana Linn Bailey - W1/D3 Full Body
Uploaded: 2024-01-07T22:36:10.241Z
Duration: 60 min
Description: W1/D3 Full Body

Very good way to start the day! Great workout!

Tony

These body weight for cardio days are rough. Great way to start a Monday.

Mallory

Sarah

Raina

Shay

Who ever said bodyweight only was easy??? Yikes

Shelly Bacon Kelnhofer

Brenda

Vakiesha

Away from home so a good substitute from my usual workout.

Kelly

Frans

Brutal! Absolutely covered in sweat. #MaximumEffort

Stephen

Ita been a bit since I’ve seen this level of tired!

Starlea

Lexie

Mai Lavaki

James Cobos

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

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 J

Abby

Laura H

Doriemm Lamberty

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

Samuel burnett

Elena

Tiana Mead

abbie Lydon

stephanie 

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

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

Jamie Reed

Lydia

Way harder than it seems!! Such a lifesaver for when I can’t go/don’t feel like driving to the gym!

Ashley Mabery

W1/D1 Full Body

Kimberly

Susan

W1/D2 Lower Body

Kitty

Andi Noveroske

W1/D4 Upper Body

Dreaded this one so much I made yesterday my Rest Day

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

W1/D5 Full Body

Beth

W1/D6 Full Body

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Isabella

W2/D1 Full Body

Snow day with my little dude (5 year old) and we crushed it! It’s interesting how much more you can push out with an extra person there to participate! Apparently, no matter what the age 😂. 💪🏻 🦵 🔥

Matthew Long

I really enjoyed this leg workout. The use of slider plates was very useful for lunges. I have a bad toe so it helped take off some of the pressure.

Sabrina

W2/D2 Lower Body

It was a great workout, wasn’t pretty on my end…but it’s done. 💪🏻🤙🏻

Great workout while on vacation, my husband thought he might puke at one point!

Angela Tebaldi

W2/D3 Full Body

Where is the spinach bc I’m feeling like Popeye💪🏻

Amanda

Damn, my push-ups are gonna be top level hanging around DLB 🫡

W1/D3 Full Body

Community

More workouts from Dana Linn Bailey