Name: Playbook - Dana Linn Bailey - W3/D1 Full body
Uploaded: 2021-11-01T14:11:57.053Z
Duration: 45 min
Description: W3/D1 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

Claudia Magana

Great workout! And I could get it done while my toddler ate lunch 💪🏽

Teenie Robinson

Kimberly

David

Danni Thompson

Ashley

Kayla Lovett

DAY 1: FULL BODY

CIRCUIT - 4 rounds
- 10 Explosive Clap Push-Up (or 20 regular push-ups)
- 10 Jumping lunge lunge squat
- 10 Elbow Push-up
- 10 High Plank Opposite Toe Touch (tapping both feet = 1 rep)
- 10 Burpee Tuck Jump
- 10 Push-up to Pike Reach Back (reaching back to both sides = 1 rep) 
- 10 Lateral Lunge + Knee Drive (each side)
- 20 Bicycle Crunch (10 to each side = 20 total)

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land safely and repeat for time or reps

Clap push up

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping lunge lunge squat

- Begin in a push up position with arms extended further
- Bend your elbows until your forearms are on the ground
- Press into your hands to rise back up

Elbow push up

- Begin in a high plank position 
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- 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
- Jump up in the air and tuck your knees up tapping your knees with your hands 
- Land softly and repeat the sequence for time or reps

Burpee tuck jump

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position 
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side, 
- Repeating back and forth for time or reps

Push up to pike reach back

- Step laterally 
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee drive

- 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

W3/D1 Full body

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