Name: Playbook - Dana Linn Bailey - W2/D5 Full Body
Uploaded: 2024-01-07T22:36:10.291Z
Duration: 45 min
Description: W2/D5 Full Body

Teisha

Nancy Dougherty

Elijah

Doriemm Lamberty

Meghan

Claudia

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: 20sec ON / 10sec OFF
- Alternating Spiderman Push-Up
- Hollow Body Rocks

AMRAP 16 Min:
- 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 :
- 10 Dive Bomber Push-Up
- 10 Squat Jacks
- 10 Sprinter Sit-Ups

20sec ON / 10sec OFF
- Alternating Spiderman Push-Up
- Hollow Body Rocks 

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

As many rounds as possible in 16 minutes

- 8 V-Ups
- 12 Inverted Row
- 16 Jumping Lunges (both legs = 1 rep)

REST: 3-5 minutes before completing the next AMRAP

- 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

- 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

As many rounds as possible in 8 minutes:

- 10 Dive Bomber Push-Up
- 10 Squat Jacks
- 10 Sprinter Sit-Ups

- 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

- 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

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

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Kimberly

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. 💪🏻🤙🏻

W2/D5 Full Body

Community

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