Name: Playbook - Dana Linn Bailey - W2/D4 Upper Body
Uploaded: 2023-03-15T17:22:57.919Z
Duration: 45 min
Description: W2/D4 Upper Body

Body weight is harder then the lifting program

Rachel

Diana

Tomorrow, I likely will not be able to brush my hair or sneeze, but it's worth it! 😲

Nikkola

Jennifer 

Dori

OMG! What a humble experience. I didn’t know death by push ups is possible. My triceps are dead

Yvonne Alaibilla

The push-up variations are killer and I had to modify to get to 12. I also had water rolling around in my tummy when I did the jumping mountain climbers, did alternating toe touches instead. 

I usually consider myself to have a strong upper body but today leads me to believe otherwise. 😕

Kimberly

Claudia Magana

Wow my arms were so swollen- those chair dips after those push-ups were just unfair lol! 😩😉🤣

Kelly

Great upper body workout, had to modify many of the exercises as they required various forms of push ups. My push up stamina will get there but for beginners this was really tough.

Ashley

Makenna

Killer. The dolphin and tiger push ups need work on coordination.  Skipped the jumping.  It was awesome.

Nikki Potter

Ashly

DAY 4: UPPER BODY

Ascending/Descending Set: 
- Dolphin Push-Up 1-8
- V-Ups 8-1

CIRCUIT: 3 Rounds 
- 12 Dive Bomber Push-Up
- 12 Cobra Wings
- 12 Tiger Push-Up
- 12 Chair Dips
- 12 Plank to Extended Plank Walk

CORE CIRCUIT: 3 Rounds
- 30sec Jumping Mountain Climbers 
- 30sec Hollow Body Knee Tucks
- 30sec Hollow Body Arm Flutters
- 30sec Bicycle Crunches

- Place your elbows and forearms on the floor and your glutes back toward your heels
- Shift your weight forward and up onto your hands 
- Push up
- Reverse the movement back to starting position

Dolphin push-up

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Ascending/Descending Set

3 Rounds 
- 12 Dive Bomber Push-Up
- 12 Cobra Wings
- 12 Tiger Push-Up
- 12 Chair Dips
- 12 Plank to Extended Plank Walk

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest to the floor
- Push through your hands and lift your chest
- Reverse the movement back up to starting position 
- Repeating the sequence for time or reps

Dive Bomber Push-Up

- Lying face down on the ground, arms at your sides and legs extended
- Raise both your arms and your legs engaging your glutes as you lift
- Pause at the top and circle your arms out and up to overhead 
- Reverse the movement back to starting position

Superman Around The Worlds/Cobra Wings

- Lower your body back and down until your forearms are on the ground
- Shift your weight forward onto your hands and push yourself up to starting position 
- Repeating the sequence for time or reps

Tiger Push-Up

- 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

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High Plank to Extended Plank Walk

CIRCUIT

3 Rounds
- 30sec Jumping Mountain Climbers 
- 30sec Hollow Body Knee Tucks
- 30sec Hollow Body Arm Flutters
- 30sec Bicycle Crunches

- Begin in a high plank position 
- Jump both feet in, bringing your knees toward the elbows 
- Jump your feet back out to starting position

Jumping Mountain Climbers

- Start with your arms and legs extended 
- Bring your knees in towards your chest 
- Extend your legs back out with out touching the floor

Hollow Body w/ Knee Tuck

- 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

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunches

CORE CIRCUIT

W2/D4 Upper 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 😅

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

Alana Pollock

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

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

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

Jaryn Becker

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/D4 Upper Body

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