Name: Playbook - Dana Linn Bailey - W1/D6 Full body
Uploaded: 2021-11-01T13:50:37.113Z
Duration: 45 min
Description: W1/D6 Full body

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

Ellie

Hope

Doriemm

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

Courtney

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 Luttrell

DAY 6: FULL BODY

4 Min TABATA: 20 sec ON / 10 sec 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 Extension 
- 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

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

- 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 scrushers

CIRCUIT

W1/D6 Full body

Amazing! I chose this as my first postpartum workout and I can’t wait until I have the strength to do the gym workouts!

Laura H

No shit this chick's workouts are dope they're badass hardcore get your heart pumping.

Heather

W1/D1 Full body

Malica

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Jennifer

W1/D2 Lower body

What a good sweat!& working all the parts felt good.

Samuel burnett

W1/D3 Full body

Erica

Lori

W1/D4 Upper body

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

W1/D5 Full body

Loooove love love this one🔥🔥💖💖

W2/D1 Full body

This workout is a killer especially for being just bodyweight. Added an extra round to each circuit. Will definitely save this workout.

TRACI

Awesome workout! Exactly what I needed 💜

My brain lies to me every time (this will be easy)... 🥵🙌

W2/D2 Lower body

Awesome workout!!!! Just what I needed today 👊🏼

Michaella Hartinger

W2/D3 Full body

Dora

OMG! What a humble experience. I didn’t know death by push ups is possible. My triceps are dead

Yvonne Alaibilla

W2/D4 Upper body

Meghan

W2/D5 Full body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Baylee Mendez

Jeniffer

W2/D6 Full body

Pretty amazing I was only able to do 3 rounds but previously I did 100 push-ups with pull ups so I think 3 was great as a finisher 😝😝🤟💪🏽

Laura

W3/D1 Full body

Love, love,loved it!! Some mods but I pushed thru!! Thanks Dana

Q Watson

Lisa

W3/D2 Lower body

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

Christiane Mielert

Great workout! Feeling Stronger 🙃💪🏼

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

Grace

W3/D4 Upper body

This was serious... seriously what I needed... ❤️❤️❤️

Carolyn Johnson

That was humbling. Surely 4 rounds was a typo...

Justin

Took everything I had to complete this workout 😓 put in some work though 💪

W3/D5 Full body

This was a killer!🥵never thought I could sweat 😅 this much. Loved it!

Good sweat!! Had to do alot of mods. But another good one!

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

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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