Name: Playbook - Dana Linn Bailey - W1/D5 Full Body
Uploaded: 2024-01-07T22:36:10.255Z
Duration: 45 min
Description: W1/D5 Full Body

Dreaded this one so much I made yesterday my Rest Day

Raina

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

Stephen

It's definitely kicking my butt, but in the best way!!

Booste85!

This one about killed me. I about puked a couple times! 🤘🏻🤘🏻

Jole

Hippie

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🔥🔥🔥🔥❤

stephanie 

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.

Grace

Claudia

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 J

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

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

I’ll let you know how it was when I catch my breath 👌🏽

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Susan

W1/D2 Lower 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

W1/D3 Full Body

Kitty

Andi Noveroske

W1/D4 Upper Body

Shelly Bacon Kelnhofer

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

Frans

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/D5 Full Body

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