Name: Playbook - Dana Linn Bailey - W2/D2 Lower Body
Uploaded: 2023-03-15T17:22:57.882Z
Duration: 45 min
Description: W2/D2 Lower Body

Ice storm in Michigan kept me home from the gym & this workout kicked my butt! Awesome workout!

Lori

Jenn

Roxane

Courtney

Alana Pollock

Shana [Shawna]

sherry

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 💜

Christina

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

Eric

Kaddington

Dori

Jackie

Jeniffer

Tera Brown

That’s a great substitute every now and then!!! Thx

Wendy Mosley

Danielle

Welp I don’t need my legs anyways.  🔥

Ashleigh

Anja

Leslie Warwick

Holly Dana...🤪 I am dead but I loved it. Looks easy but it is brutal hard. Huge thanks for it.❤

Barbara Toth

I'm pretty sure I don't have leg muscles anymore!

Jaryn Becker

Hot damn for “only” being bodyweight this was a killa!! #WagonWednesday!

Lauren

Kimberly

Kristin

Claudia Magana

Really solid sweat - doable exercises so able to feel the burn!

Lizz

It was good. The perfect squat wod for the beginning

Cory

Jennifer

I’m drenched in sweat! It was amazing!!

felicia hall

Loved this one! Can’t walk now lol 😉

Kelly

Shaina

Admittedly, I was having an off morning so I picked what I thought would be a light workout “to get my workout over with”
So yeah anyways now I’m drenched in sweat and my day is already better. Thanks!

Nicole

Complete failure after- noodle legs 🙌🏻

Jennifer 

Stephanie

Tymbre Jantz

siasid

Ambee

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds
- 12 Kneel to Squat
- 12 Wide to Narrow Squat Jumps 
- 12 Lunge Slide Back (each side)
- 12 Lunge Lateral Slide Outs (each side)

Mobility: 90 seconds
- Deep Squat

CIRCUIT 2: 3 Rounds 
- 12 Curtsy Lunge (each side)
- 12 Air Squat to Squat Jump
- 12 Lateral Step-Up (each side)

3 Rounds
- 12 Kneel to Squat
- 12 Wide to Narrow Squat Jumps 
- 12 Lunge Slide Back (each side)
- 12 Lunge Lateral Slide Outs (each side) 

NOTE: For the Knees to Squat, you are not jumping up like we usually do. You are stepping up and stepping down ( right leg up, left leg up, right leg down, left leg down = 1 rep) So easy way to count is just count the first step. When you get half way, you will switch directions, just switch the foot that steps first to get into the squat.

- Begin in a kneeling position 
- Walk your feet up into a squat position 
- Walk your feet back down to kneeling 
- Switching your lead leg each rep (up, up, down, down)

Knees to Squat

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats Wide to Narrow

- Slide one of your legs back as you lower down into a lunge
- Once you reach parallel push through your heel to stand back up as you slide your leg back in
- Complete desired reps then repeat on the opposite side

Reverse Lunge Slide Back

- Begin standing with your feet shoulder width apart
- Slide one leg out to the side as you squat down to parallel 
- Stand back up and slide your leg back in to starting position 
- Complete desired reps then repeat on the opposite side

Lateral Lunge Slide Out

CIRCUIT 1

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squat

3 Rounds 
- 12 Curtsy Lunge (each side)
- 12 Air Squat to Squat Jump
- 12 Lateral Step-Up (each side)

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air Squat to Squat Jump

- Standing next to a bench or box
- Place your foot on to of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

Lateral Step-Ups

CIRCUIT 2

W2/D2 Lower 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.

W1/D6 Full Body

W2/D1 Full 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

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.

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/D2 Lower Body

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