Name: Playbook - Dana Linn Bailey - W1/D4 Upper Body
Uploaded: 2023-03-15T17:22:57.855Z
Duration: 45 min
Description: W1/D4 Upper 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

Teisha

Holy crap, that was hard! Want a challenge? Dana linn will get ya there 🥵

Jenn

Chelsea

Hard going, I find push ups difficult, hoping by the end of this I'll find them a little easier 💪

Alana Pollock

this was amazing love doing upper body i can do it all day but lower body kills me loved this one thanks

Elijah

Diana

Rochelle

Great. Sub the Rows for Pullups. Abs and Delts feel it.

Justin

One word : modification
For me pushups are hard du to my bad shoulder. Did my best 💪

Roxane

Loving the push-ups makes it challenging hope I have the strength for yard work now 👌🏻

Sarah Ashley

Lori

I just switched over to the body weight only.... and man am I so surprised for the killer workout I am getting!!! I am loving every minute of it!!!

Baylee Mendez

Christina

Ran out of time to complete this yesterday but got it done today! One day at a time.

Samantha

Hice pecho pero marque está para saber que hice Upper body

Doriemm Lamberty

George Markou

Ass kicker-I’ll have to work up to 3 rounds!

Fallon

Kimberly

Carolyn Johnson

Danielle

Victoria

Doriemm

Incredible mix to totally kill the muscles!!!

Cassie

Natalie

No way for me to do inverted row at home the way you do.  What’s another option?

John

Taylor

Yoli

Dana

Tough one for me today, but I pushed through. Got it done! 💪🏼👍🏼

Melissa Lopez

Claudia Magana

Lynsey

Had to make some minor modifications due to a hip injury but overall was an ass kicker!

Christine

Definitely a change of pace for me, and definitely identified a problem with my personal training plan, great stuff DLB and team!!

Eric

Killer for when the snow keeps me from the gym 💪🏻

Melissa

Again I had to modify but I still died 💀😂

Pamela

Danni Thompson

Toni

Nikki Potter

Lorie

Love having everything the same rep count. I can just work, and not check the workout over and over.

Jennifer

Ashley

Jose Santiago - outstanding workout fast and effective for those that do not have a lot of time. Feel the burn!!!

Jose

Incredible! So easy to follow, Spotify Playlist option is nice, and my little guy loved listening to the music and trying to join me in working out. You and your team go above and beyond for us and your fans notice! THANK YOU!

Ashly

DAY 4: UPPER BODY

CIRCUIT 1: 3 Rounds 
- 12 Inchworm to Push-Up
- 12 Superman Snow Angel
- 12 V-sit Double Crunch
- 12 Dive Bomber Push-Up
- 12 Plank Breakdancer Kicks (L & R = 1 rep)

CIRCUIT 2: 3 Rounds 
- 12 Inverted Row Pause Rep (3 sec pause on each rep)
- 12 Lying Elbow to Knee + Toe Touch (each side)
- 12 Close Grip Push-Up
- 12 V-sit Up & Overs (over and back = 1 rep)

3 Rounds 
- 12 Inchworm to Push-Up
- 12 Superman Snow Angel
- 12 V-sit Double Crunch
- 12 Dive Bomber Push-Up
- 12 Plank Breakdancer Kicks (L & R = 1 rep)

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your glutes 
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman Snow Angels

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-Sit Double Crunch

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest to the floor
- Push through your hands and lift your chest
- Reverse the movement back up to starting position 
- Repeating the sequence for time or reps

Dive Bomber Push-Up

- Start in a high plank position 
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

High Plank Break Dancer Kicks

CIRCUIT 1

3 Rounds
- 12 Inverted Row Pause Rep (3 sec pause on each rep)
- 12 Lying Elbow to Knee + Toe Touch (each side)
- 12 Close Grip Push-Up
- 12 V-sit Up & Overs (over and back = 1 rep) 

NOTE: Lying Elbow to Knee + Toe Touch: You are staying the same side for 30 secs then switching to do the other side. This is a two part move...crunch up to opposite elbow to knee like a bicycle crunch, go down, then the next one is toe touch. So just alternate back and forth on the same side for 30 secs then switch.

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row (3 sec pause)

- Begin lying on your back
- Crunch up bringing the opposite elbow and knee together 
- Lower back down with control 
- Using the same arm and leg crunch up tapping your toe, keeping your arm and leg straight
- Complete desired reps then repeat on the opposite side

Lying Elbow to Knee + Toe Touch

- From a high plank position, hands under shoulders 
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push-Up

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-Sit Up & Over

CIRCUIT 2

W1/D4 Upper Body

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 😅

Rachel

W1/D2 Lower 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

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

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 👊🏼

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..❤️❤️❤️

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.

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.

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/D4 Upper Body

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