Name: Playbook - Dana Linn Bailey - W1/D5 Full Body
Uploaded: 2023-03-15T17:22:57.861Z
Duration: 45 min
Description: W1/D5 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 🙃

Jenn

My 6yr old said it was great lol I on the other hand am dead 💀

Diana

Oyinkan

Almost cried near the end of the first 10 sets. I hit it hard and I hate burpees with a passion 😂. Thank you for my daily therapy session 💪🏻🧠

“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” -David Goggins

Awesome. No gym around was the bad part . Great was I did this workout on a sunrise beach in NC

Dale Jones

Hardest so far🥵🥵 but I love the upper body burrrnnnn🔥🔥🔥🔥❤

Leni Smith

Doriemm Lamberty

Courtney

My upper body is definitely grateful to you Dana 🔥❤💪

I’m for sure going to be ready to race my kids😂🥵

Dana

Could not find anywhere in my house to make an inverted row work. Would love an idea for a substitute. Otherwise dope workout.  I love having these pre-made workouts

Katie

Jaryn Becker

146 push-up combo reps… really?!  Whatever. I did them. I didn’t die. I’m fine. 😅

Kimberly

Fell way behind on the bandwagon but I’m busting out as much as I can to catch up! This one whooped my ass today! Gon be walkin like a duck tomorrow

Andrew

Melissa Lopez

I needed to squeeze in a workout between clients at work and this body weight circuit was perfect!!

Tara

Had to take this one slow. First day back after being sick! But great workout!!

Allie

Surely I am will be struggling the next couple days, my everything is sore.

Gfitnesslatina

Claudia Magana

Kristin

First week doing the at-home body weight only workouts due to gyms being lockdowned. My boyfriend and I are TOAST after this one 🥵🥵🥵🥵

Stephanie

Chris

Wowsa....not underestimating the power of body weight workouts 👍😊

Carolyn Johnson

I think maybe I need to rest less between sets or double the reps … or maybe just warm up a bit more. 

I could only -not go- unbroken the last set. 

…. Totally broke a sweat but felt I could’ve pushed more.

Vivian

Finished it, great pump in the shoulders and abs 🔥

Larry B.

Pamela

Jennifer 

Nicole Madonia

Ashley

Araceli

DAY 5: FULL BODY

Ascending/Descending Set: 
- Push-Up + Push Back 1-10
- Burpee + Tuck Jump 10-1

CIRCUIT: 3 Rounds
- 12 1 1/2 rep Bulgarian Split Squat (each side)
- 12 Push-Up to Pike Reach Back 
- 12 Hover Switch Lunges (stay low the entire time)
- 12 V-Ups
- 12 Pull-Up or Inverted Row
- 12 Chair Dips

- Push-Up + Push Back 1-10
- Burpee + Tuck Jump 10-1

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position 
- Repeating the sequence for time or reps

Push Up + Push Back

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and tuck your knees up tapping your knees with your hands 
- Land softly and repeat the sequence for time or reps

Burpee Tuck Jump

Ascending/Descending Set

3 Rounds
- 12 1 1/2 rep Bulgarian Split Squat (each side)
- 12 Push-Up to Pike Reach Back 
- 12 Hover Switch Lunges (stay low the entire time)
- 12 V-Ups
- 12 Pull-Up or Inverted Row
- 12 Chair Dips

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come half way up, lower back down to 90 degrees 
- Drive through your heel to stand back up to starting position 
- Complete desired reps then repeat on the opposite side

1 1/2 rep Bulgarian Split Squat

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position 
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side, 
- Repeating back and forth for time or reps

Push-Up to Pike Reach Back

- Position yourself in the bottom of a lunge
- Staying low jump switch your feet back and forth

Hover Switch Lunge

- 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

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps

Chair Dips

CIRCUIT

W1/D5 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 😅

Rachel

W1/D2 Lower 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

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

Teisha

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

W1/D4 Upper Body

Kristine Kioltyka

Great workout, I need to stay consistent so that Incan get stronger. I’m definitely a work in progress.

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 👊🏼

Christina

W2/D3 Full Body

Body weight is harder then the lifting program

W2/D4 Upper Body

Nancy Dougherty

Elijah

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!!!

Danielle

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

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...

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!

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/D5 Full Body

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