Name: Playbook - Dana Linn Bailey - W1/D6 Full Body
Uploaded: 2023-03-15T17:22:57.868Z
Duration: 45 min
Description: W1/D6 Full Body

Kristine Kioltyka

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

Teisha

Courtney

Thank you for this awesome workout… just don‘t know if i ever improve..

Martina

Tough workout! Love the Tabata intro to get the blood pumping!

Nicole

Sunny

Polly

Great for a snow day with the birds just out my window eating breakfast 🦅

Sarah Ashley

3 weeks after being down with the flu type b this was a perfect reset!

Ellie

Doriemm Lamberty

Awesome for tight hips 👍🏻👍🏻👍🏻

Danielle

Joycelyn BENJAMIN

Victoria

Ashleigh

Harmonie

Going skiing ⛷ today so this was perfect!!

Christina

Demi

Dana

Coming back from being sick, but it was such a good workout 😁😁

Melissa Lopez

Kristin

Claudia Magana

Another ass-kicker for the locked down Canadians 🥵🥵🥵

Stephanie

Chris

Pamela

Jennifer 

Nicole Madonia

Your workouts are Always great.  Today is the first time I used the timer, and although it was very helpful, I think it can be improved:
1)  With doing frequent Tabata sets, it would be nice if the timer could be set for Active period+Rest period+number of Rounds/Total time.  I have a different app that does that and it's wonderful.
2) It would be even More helpful if the timer was audible. Such as a final beep, or a countdown ticker or something.  So when we are dying under our own sweat, we don't have to be constantly watching the clock.  We can just listen.  My other app does this as well.

Those are my only suggestions for now.  Thank you for always listening. ☺

Kristal

DAY 6: FULL BODY

4 Min TABATA: 20sec ON / 10sec OFF
- Mountain Climbers
- Hollow Body Rocks

CORE: 90 second hold
- Plank

CIRCUIT: 3 Rounds 
- 12 Jumping Lunge Lunge Squat 
- 12 Push-Up Alt. Arm & Leg Reach 
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Lateral Lunge + Knee to Chest to Reverse Lunge + Knee to Chest (that's 1 rep) (each side)
- 12 Leaning Bodyweight Skull Crusher

CORE: 90 second hold
- Plank

20sec ON / 10sec OFF
- Mountain Climbers
- Hollow Body Rocks 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is mountain climbers, 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, then back to mountain climbers.

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- 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

- Hands directly under your shoulders 
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

- 12 Jumping Lunge Lunge Squat 
- 12 Push-Up Alt. Arm & Leg Reach
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Lateral Lunge + Knee to Chest to Reverse Lunge + Knee to Chest (that's 1 rep) (each side)
- 12 Leaning Bodyweight Skull Crusher

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping Lunge Lunge Squat

- 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
- At the top, reach one arm and the opposite leg out 
- Repeat the push up and reaches on the opposite side

Push-Up Alt. Arm & Leg Reach

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg RDL w/ Knee to Chest

- Step laterally 
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Step back to the initial position and drive your knee forward and up 
- With the same leg, take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position driving your knee forward and up 
- Complete desired reps then repeat on the opposite side

Lateral & Reverse Lunge + Knee to Chest

- From an elevated extended plank position 
- With your elbows in, bend your elbows and duck your head between your hands 
- Push your body back to the starting the position by straightening your elbows

Bodyweight Leaning Skull Crushers

CIRCUIT

W1/D6 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

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

Jenn

W1/D4 Upper 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

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 👊🏼

W2/D3 Full Body

Body weight is harder then the lifting program

Diana

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!!!

W3/D2 Lower Body

Just what I need today..❤️❤️❤️

Carolyn Johnson

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.

Kimberly

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/D6 Full Body

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