Name: Playbook - Dana Linn Bailey - W1/D5 Full Body
Uploaded: 2024-05-06T20:43:36.717Z
Duration: 45 min
Description: W1/D5 Full Body

DAY 5: FULL BODY

4 Min TABATA: 20sec ON / 10sec OFF
- Jumping Lunges
- Hollow Body Rocks

AMRAP 16 Min:
- 8 Crab Toe Touches (R+L= 1 rep)
- 10 Inverted Row
- 12 Single Leg DL w/ Hop (12 total reps, 6 each leg)

REST: 3-4 minutes before completing the next AMRAP

AMRAP 8 Mins :
- 10 Spiderman Push-Ups (each push-up counts as 1 rep)
- 15 Squat Jacks
- 10 Sprinter Sit-Ups (R+L= 1 rep)

20sec ON / 10sec OFF
- Jumping Lunges
- Hollow Body Rocks 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is alternating Jumping Lunges, then 10 sec off, basically to get ready for the next 20 seconds which is Hollow Body Rocks. Go for 20 sec , rest for 10 sec, alternating back and forth.

- 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 and landing on the opposite sides
- Repeating back and forth for time or reps

Jumping Lunges

- Hold your arms and legs extended above the floor as you rock back and forth 
- Keep your core engaged and your lower back on the floor

Hollow Body Rocks

4 min TABATA

As many rounds as possible in 16 minutes

- 8 Crab Toe Touches (R+L= 1 rep)
- 10 Inverted Row
- 12 Single Leg DL w/ Hop (12 total reps, 6 each leg)

REST: 3-4 minutes before completing the next AMRAP

- Raise your hips off the ground into a crab crawl position 
- Alternately lift one foot and the opposite hand, tapping your toes 
- Repeating back and forth for time or reps
(R+L= 1 rep)

Crab Toe Touches

- 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

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Hop slightly off the ground
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift w/ Hop

16 min AMRAP

As many rounds as possible in 8 minutes:

- 10 Spiderman Push-Ups (each push-up counts as 1 rep)
- 10 Squat Jacks
- 10 Sprinter Sit-Ups (R+L= 1 rep)

- 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

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat Jacks

- 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

8 min AMRAP

W1/D5 Full Body

Bianca

Butt kicked 🤣
That was fabulous, I don't sweat easily, this had me soaked 💪🏾

Shyanne

1st workout with you for awhile. 
You are always always motivating.

Joan

W1/D1 Full Body

I love this one. Single leg deadlifts are different. ❤️

Kassey Lay

Starlea

W1/D2 Lower Body

Jennifer

Sweaty, work for it on those jumping lunges! Last set was in the zone, could have done anything! Great job again DLB

Kenleigh

Really hard to do some of these exercises with a weak core and there’s no regressions. Also not easy for uncoordinated people such as myself, could not finish.

Josh

W1/D3 Full Body

That just simply sucked. LOL but I did it
Coming back after months of recovery from injury is simply hard. Finding the motivation to do it, the strength to finish it, and fighting the mental weakness of "don't hurt" is a battle in itself.
But with you and these workouts I am not that concerned. I wake up at 4am to go to the gym and am excited for the next one, these workouts are hard but when you do that last rep, you realize you finished, you didn't die😫...now that is a accomplishment!!!!thank you goddess Dana, you help me so much.💪🏾💃🏾

This was one of the hardest workouts I’ve done from DLB. Definitely harder than the weight workouts

Mallory

W1/D4 Upper Body

Thanksgiving day, no time for gym but tried out this little gem & good Lord, Dana.. no jokeee 🥵

W1/D5 Full Body

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