Name: Playbook - Dana Linn Bailey - W2/D5 Full body
Uploaded: 2021-11-01T14:10:04.239Z
Duration: 45 min
Description: W2/D5 Full body

Doriemm

Meghan

Claudia Magana

Defo woke me up this morning 💯💥👍

Christiane Mielert

Really liked this one even though I had to modify a couple things

Toni

Jennifer 

DAY 5: FULL BODY

4 Min TABATA: 20 sec ON / 10 sec OFF
- Alternating Spiderman Push Ups
- Hollow Body Rocks

AMRAP 16 Min: Non-stop for 16 mins
- 8 V-Ups
- 12 Inverted Row + Alt Knee to Chest
- 16 Jumping Lunges (both legs = 1 rep)

REST: 3-5 minutes before completing the next AMRAP

AMRAP 8 Mins : Non-stop for 8 mins
- 10 Dive Bomber Push Up
- 10 Squat Jacks
- 10 Sprinter Sit-Ups

NOTE: You are going non-stop for 4 mins straight. First 20 sec is alternating Spiderman Push Ups, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks. Go for 20 sec , rest for 10 sec then back to spiderman push ups.

- From a high plank position 
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor 
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman push up

- Hold your arms and legs extended above the floor as you rock back and forth 
- Keep your core engaged and your lower back on the floor

Hollow body rocks

4 min TABATA

- 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

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted row (add alt knees to chest)

- 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

16 min AMRAP

- 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 ups

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

- 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

8 min AMRAP

W2/D5 Full body

Amazing! I chose this as my first postpartum workout and I can’t wait until I have the strength to do the gym workouts!

Laura H

No shit this chick's workouts are dope they're badass hardcore get your heart pumping.

Heather

W1/D1 Full body

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Jennifer

Did this with my kiddos and they absolutely loved it and said they could totally feel the burn!!! It was a great leg killer for at home.

Brittanie Case

W1/D2 Lower body

What a good sweat!& working all the parts felt good.

Samuel burnett

W1/D3 Full body

Erica

Lori

Hope

W1/D4 Upper body

Awesome. No gym around was the bad part . Great was I did this workout on a sunrise beach in NC

Dale Jones

Hardest so far🥵🥵 but I love the upper body burrrnnnn🔥🔥🔥🔥❤

Leni Smith

W1/D5 Full body

3 weeks after being down with the flu type b this was a perfect reset!

Ellie

W1/D6 Full body

Loooove love love this one🔥🔥💖💖

W2/D1 Full body

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)... 🥵🙌

W2/D2 Lower body

Awesome workout!!!! Just what I needed today 👊🏼

Michaella Hartinger

W2/D3 Full body

Dora

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

Yvonne Alaibilla

W2/D4 Upper body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Danielle

Baylee Mendez

Jeniffer

W2/D6 Full body

Pretty amazing I was only able to do 3 rounds but previously I did 100 push-ups with pull ups so I think 3 was great as a finisher 😝😝🤟💪🏽

Laura

W3/D1 Full body

Love, love,loved it!! Some mods but I pushed thru!! Thanks Dana

Q Watson

Lisa

W3/D2 Lower body

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

Great workout! Feeling Stronger 🙃💪🏼

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.

Kimberly

Grace

W3/D4 Upper body

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

Carolyn Johnson

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

Justin

Took everything I had to complete this workout 😓 put in some work though 💪

Harmonie

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!

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

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/D5 Full body

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