Name: Playbook - Dana Linn Bailey - W2/D6 Full Body
Uploaded: 2024-05-06T20:43:36.809Z
Duration: 45 min
Description: W2/D6 Full Body

DAY 6: FULL BODY

4min TABATA’s 
20sec ON / 10sec OFF
Rest 60-90 sec between each TABATA

TABATA 1:
- Air Squats 
- Heel Tap Crunches 
- High Knees 
- Plank 

TABATA 2: 
- Jumping Lunges 
- V-Ups 
- Push-Ups 
- Bicycle Crunches 

TABATA 3: 
- Side Plank Knee to Elbow (Right)
- Side Plank Knee to Elbow (Left) 
- Pull-ups or Inverted Rows
- Mountain Climbers 

TABATA 4: 
- Burpee Broad Jumps
- Skaters
- Chair Dips
- Squat to Curtsy Lunge

20sec ON / 10sec OFF (this is your transition time between each movement)

- Air Squats 
- Heel Tap Crunches 
- High Knees 
- Plank

Rest 60-90 sec before the next TABATA

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques 
- Repeating back and forth for time or reps

Heel Tap Crunches

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

TABATA 1

20sec ON / 10sec OFF (this is your transition time between each movement)

- Jumping Lunges 
- V-Ups 
- Push-Ups 
- Bicycle Crunches 

Rest 60-90 sec before the next TABATA

- 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 and landing on the opposite sides
- Repeating back and forth for time or reps

Jumping Lunges

- 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 hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push-Up

- 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

TABATA 2

20sec ON / 10sec OFF (this is your transition time between each movement)

- Side Plank Knee to Elbow (Right)
- Side Plank Knee to Elbow (Left)
- Pull-ups or Inverted Rows
- Mountain Climbers 

Rest 60-90 sec before the next TABATA

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Side Plank Knee to Elbow (R)

Side Plank Knee to Elbow (L)

- Hold the bar wide, with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Modify with Inverted Rows

Pull-Up

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

TABATA 3

20sec ON / 10sec OFF (this is your transition time between each movement)

- Burpee Broad Jumps
- Skaters
- Chair Dips
- Squat to Curtsy Lunge

Rest 60-90 sec before the Run

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Swing your arms back behind your sides and lean forward
- Rapidly swing your arms forward and jump forward as far as possible
- Land softly with both feet and legs bent

Burpee Broad Jump

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- 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

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat to Curtsy Lunge

TABATA 4

Run 1/2 mile

W2/D6 Full Body

MARIYA

Bianca

Butt kicked 🤣
That was fabulous, I don't sweat easily, this had me soaked 💪🏾

Shyanne

W1/D1 Full Body

I love this one. Single leg deadlifts are different. ❤️

Kassey Lay

Starlea

W1/D2 Lower Body

Jennifer

Sweaty, work for it on those jumping lunges! Last set was in the zone, could have done anything! Great job again DLB

Kenleigh

Really hard to do some of these exercises with a weak core and there’s no regressions. Also not easy for uncoordinated people such as myself, could not finish.

Josh

W1/D3 Full Body

That just simply sucked. LOL but I did it
Coming back after months of recovery from injury is simply hard. Finding the motivation to do it, the strength to finish it, and fighting the mental weakness of "don't hurt" is a battle in itself.
But with you and these workouts I am not that concerned. I wake up at 4am to go to the gym and am excited for the next one, these workouts are hard but when you do that last rep, you realize you finished, you didn't die😫...now that is a accomplishment!!!!thank you goddess Dana, you help me so much.💪🏾💃🏾

This was one of the hardest workouts I’ve done from DLB. Definitely harder than the weight workouts

Mallory

W1/D4 Upper Body

W1/D5 Full Body

Thanksgiving day, no time for gym but tried out this little gem & good Lord, Dana.. no jokeee 🥵

W2/D6 Full Body

More workouts from Dana Linn Bailey