Name: Playbook - Dana Linn Bailey - W2/D4 Upper Body
Uploaded: 2024-01-07T22:36:10.285Z
Duration: 45 min
Description: W2/D4 Upper Body

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

Amanda

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

Jenn

You're kicking my butt DLB! Down 8 pounds in less than 2 weeks!

Booste85!

Jose

Tania

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 

stephanie 

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

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

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💪🏻

Stephen

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

Frans

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

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

W2/D4 Upper Body

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