Name: Playbook - Dana Linn Bailey - W3/D1 Full Body
Uploaded: 2024-01-07T22:36:10.334Z
Duration: 45 min
Description: W3/D1 Full Body

MaryBeth 

This is my go-to workout when I want extra cardio/explosive moves

Alana Pollock

Jennifer 

Danielle

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

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

Teenie Robinson

Kimberly

David

Danni

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)

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

Bicycle Crunches

CIRCUIT

W3/D1 Full 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. 💪🏻🤙🏻

W3/D1 Full Body

Community

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