Name: Playbook - Dana Linn Bailey - W2/D1 Full Body
Uploaded: 2024-01-07T22:36:10.267Z
Duration: 45 min
Description: W2/D1 Full Body

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Stephen

Isabella

Jenn

Alana Pollock

Lori

Danielle

Dori

Stephanie

Dana

Intense!!!  But I'm getting stronger💪💪💪

stephanie 

I loved this one I got sweaty really fast great for a fast morning one

Laura

Jaryn Becker

Claudia

Pamela

Didn’t have a chance to get to gym but this workout kick my ads in a whole different way 💪🏼

Whitney

Jennifer 

Makenna

Ashley

I love the combo today! Feeling it everywhere. Wtg DLB 🔥

Ashly

DAY 1: FULL BODY

CIRCUIT 1: 3 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Single Leg Deadlift (each side)
- 12 Frog Reverse Hypers
- 12 Bulgarian Squat Pulses 3-5 pulses on each rep (each side)

4 min TABATA: 20sec ON / 10sec OFF
- YOUR CHOICE CARDIO (Ex. high knees, jumping jacks, burpees, mountain climbers)
- Extended Plank HOLD

CIRCUIT 2: 3 Rounds 
- 12 Chair Push-Up to Shoulder Extension
- 12 Superman Pulldown (use a towel if you don't have a band)
- 12 Chair Dips
- 12 Side Plank Hip Dip + Knee to Elbow (each side)
- 12 Push-Up + Push Back

CORE: 90 second hold
- Plank HOLD

3 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Single Leg Deadlift (each side)
- 12 Frog Reverse Hypers
- 12 Bulgarian Squat Pulses 3-5 pulses on each rep (each side)

- 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

- 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
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Frog Hypers

- 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 and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat Pulses (3-5 pulses)

CIRCUIT 1

20sec ON / 10sec OFF
- YOUR CHOICE CARDIO (Ex. high knees, jumping jacks, burpees, mountain climbers)
- Extended Plank HOLD 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is YOUR CHOICE CARDIO (pick any of the following exercises) then 10 sec off, basically to get ready for the next 20 seconds which is an extended plank HOLD. Go for 20 sec , rest for 10 sec then back to YOUR CHOICE CARDIO.

- 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 bring your hands over your head

Burpee

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

- 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

- Start in a high plank position
- Walk your hands forward with out letting your glutes dip down 
- Keep your core engaged
- Hold position for time

Extended Plank Hold

4 min TABATA

3 Rounds
- 12 Chair Push-Up to Shoulder Extension
- 12 Superman Pulldown (use a towel if you don't have a band)
- 12 Chair Dips
- 12 Side Plank Hip Dip + Knee to Elbow (each side)
- 12 Push-Up + Push Back

- Place your hands on two parallel chairs in a high plank position 
- Perform a push up
- Jump your feet forward into a reverse plank position 
- Hop your feet back to starting and repeat the sequence for time or reps

Chair Push-Up to Shoulder Extension

- Lying on the ground face down with a band held overhead 
- Raise your upper body and lower body engaging your glutes
- Pause at the top 
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Resistance Band Superman Lat Pulldown

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Lift your top knee to your elbow
- Complete desired reps then repeat on the opposite side

Side Plank Hip Dip w/ Knee to Elbow

- 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

CIRCUIT 2

- Hands directly under your shoulders
- Keep entire body tight as you hold position for time

High Plank Hold

W2/D1 Full Body

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

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Kimberly

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

Dreaded this one so much I made yesterday my Rest Day

Raina

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

W1/D5 Full Body

Shelly Bacon Kelnhofer

Beth

W1/D6 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 🫡

W2/D1 Full Body

Community

More workouts from Dana Linn Bailey