Name: Playbook - Dana Linn Bailey - W2/D3 Full Body
Uploaded: 2023-03-15T17:22:57.892Z
Duration: 45 min
Description: W2/D3 Full Body

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

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

Lynsey

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

Claudia Magana

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

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 🥵

Jenn

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

Lori

W2/D1 Full Body

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

Roxane

W2/D2 Lower 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!!!

Danielle

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!

Jeniffer

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/D3 Full Body

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