Name: Playbook - Dana Linn Bailey - W2/D1 Full Body
Uploaded: 2023-03-15T17:22:57.875Z
Duration: 45 min
Description: W2/D1 Full Body

Jenn

Alana Pollock

Lori

Loooove love love this one🔥🔥💖💖

Leni Smith

Jeniffer

Súper duro especialmente los push up and shoulder

Doriemm Lamberty

Danielle

Wowsa... hit me right in the  cardio today 🔥🔥❤️

Carolyn Johnson

Ashleigh

Dori

Stephanie

Dana

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

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

Laura

Jaryn Becker

Claudia Magana

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

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

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

Kristine Kioltyka

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

Courtney

W1/D6 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

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..❤️❤️❤️

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.

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!

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.

W2/D1 Full Body

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