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

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 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

Bicycle crunches

CIRCUIT

W3/D1 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

Malica

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Jennifer

W1/D2 Lower body

Doriemm

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

Meghan

W2/D5 Full body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Baylee Mendez

Jeniffer

W2/D6 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

Christiane Mielert

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.

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.

W3/D1 Full body

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