Name: Playbook - Dana Linn Bailey - W2/D3 Full Body
Uploaded: 2024-01-07T22:36:10.279Z
Duration: 45 min
Description: W2/D3 Full Body

Frans

It was a great workout, wasn’t pretty on my end…but it’s done. 💪🏻🤙🏻

Stephen

Great workout while on vacation, my husband thought he might puke at one point!

Angela Tebaldi

Alana Pollock

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

stephanie 

Michaella Hartinger

Doriemm Lamberty

Great workout for a morning pump before work no excuse

Laura

Chris

Jaryn Becker

I’ve never done an archer push up before. I don’t know if I did them right and I modified on knees. Maybe next time I’ll be better at it. 🤷🏻‍♀️

Kimberly

Lynnie

I’m Beat! missed yesterdays leg so did this am. and yea Not a good idea leg cramping on split squats mahh legs 🔥🔥🔥

Claudia

Nikki Potter

Jennifer 

Leni Smith

DAY 3: FULL BODY

BLOCK 1: 3 Rounds
- 10 Squat Jumps
- 10 Archer Push-Up (each side) (modify: kneeling)
- 10 Single Leg RDL to pistol squat (each side)
- 10 Pike Push-Up (elevate your feet on couch to make it harder)

CORE: 3 Rounds 
- 30sec V-Sit Double Crunch
- 30sec Hollow Body Arm Flutters
- 30sec Sprinter Sit-Ups
- 30sec Hollow Body Flutter Kicks

BLOCK 2 : 3 Rounds
- 20 Jumping Lunges (10 reps per leg/ 20 total)
- 10 Diamond Push-Up
- 10 High/Low Bulgarian (1 rep, is high bulgarian & low bulgarian)
- 10 Superman Pulldown (use a towel if you don't have a band)

3 Rounds
- 10 Squat Jumps
- 10 Archer Push-Up (each side) (modify: kneeling)
- 10 Single Leg RDL to pistol squat (each side)
- 10 Pike Push-Up (elevate your feet on couch to make it harder)

- Start with hip width stance
- Push your hips back and down
- Reach parallel and explode up
- Use your arms for momentum

Squat Jumps

- Bend one elbow and lower down keeping your opposite arm extended 
- Press yourself back up keeping your core engaged 
- Repeating back and forth to each side
(Modify: kneeling instead of toes)

Archer Push-Ups

- 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 
- Extend your arms and the same leg out in front of you
- Bend your knee, keeping chest high and eyes forward
- Lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Single Leg RDL to Pistol Squat (heel elevated)

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

BLOCK 1

3 Rounds 
- 30sec V-Sit Double Crunch
- 30sec Hollow Body Arm Flutters
- 30sec Sprinter Sit-Ups
- 30sec Hollow Body Flutter Kicks

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-Sit Double Crunch

- Hold your arms at your sides and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly lift and lower your arms with a small range of movement

Hollow Body Arm Flutters

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter Sit-Ups

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kicks

CORE

- 20 Jumping Lunges (10 reps per leg/ 20 total)
- 10 Diamond Push-Up
- 10 High/Low Bulgarian (1 rep, is high bulgarian & low bulgarian)
- 10 Superman Pulldown (use a towel if you don't have a band)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up switching your feet in mid air landing in a lunge on the opposite side 
- Repeating back and forth for time or reps

Jumping Lunges

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms to come up

Diamond Push-Up

- 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 
- Push through your front leg to stand back up 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat High & Low

- 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

BLOCK 2

W2/D3 Full Body

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

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

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

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

Isabella

W2/D1 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

Where is the spinach bc I’m feeling like Popeye💪🏻

Damn, my push-ups are gonna be top level hanging around DLB 🫡

Jenn

W2/D4 Upper Body

Teisha

Nancy Dougherty

Elijah

W2/D5 Full Body

Last day that I have to do home workouts and apparently I picked well cause damn that was a hard one

Booste85!

Hippie

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!!!

Danielle

W3/D2 Lower Body

Shay

This worked me - good thing the hotel gym was closed 💪🏼

Alexis

W3/D3 Full Body

Thank you so much for continuing to kick my butt DLB!!

W3/D4 Upper Body

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

Carolyn J

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

Justin Reeves

W3/D5 Full Body

Donna

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

Jeniffer

W3/D6 Full Body

Thank you for pushing me to be the best version of me!

Like the sweat from this one. Challenged myself to follow thru!!!

Q Watson

Not as heart wrenching, but still a sweaty one.

W4/D1 Full Body

Kassey Lay

W4/D2 Lower Body

I feel like I'm truly finding my groove again. Thank you so much DLB!!

Jacklyn

W4/D3 Full Body

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

First body weight workout of yours I’ve done…loved it. Great options for when you’re on the road. 🤙🏼

Nick

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/D3 Full Body

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