Name: Playbook - Dana Linn Bailey - W3/D3 Full Body
Uploaded: 2023-03-15T17:22:57.950Z
Duration: 45 min
Description: W3/D3 Full Body

Alana Pollock

Just what I need today..❤️❤️❤️

Carolyn Johnson

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 🙃💪🏼

Claudia Magana

Toni

Good.  Attempted the inchworm...didn't work so well....the rest of it killer.

Nikki Potter

DAY 3: FULL BODY

BLOCK 1: 3 Rounds 
- 12 Push Up + Push Back
- 12 Alternating Single Leg Jackknife (each side)
- 12 Hover Switch Lunge
- 12 Plank + Shoulder Tap (L tap, R tap = 1 rep) 

 BLOCK 2: 3 Rounds 
- 12 Side Plank + Elbow to Knee (each side)
- 12 Bulgarian Pulsing Squats (each side)
- 12 Inchworm + Push-Up 
- 12 Prisoner Squat + Knee to Elbow (focus on oblique crunch)

CORE: 3 Rounds
- 30sec Lying Reverse Curl
- 30sec Toe Touches
- 30sec Heel Touches

3 Rounds 
- 12 Push-Up + Push Back
- 12 Alternating Single Leg Jackknife (each side)
- 12 Hover Switch Lunge
- 12 Plank + Shoulder Tap (L tap, R tap = 1 rep)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position 
- Repeating the sequence for time or reps

Push-Up + Push Back

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single Leg Alt. Jackknifes

- Position yourself in the bottom of a lunge
- Staying low jump switch your feet back and forth

Hover Switch Lunge

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

BLOCK 1

3 Rounds 
- 12 Side Plank + Elbow to Knee (each side)
- 12 Bulgarian Pulsing Squats (each side)
- 12 Inchworm + Push-Up 
- 12 Prisoner Squat + Knee to Elbow (focus on oblique crunch)

- 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 w/ Knee to Elbow

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat Pulses (3 pulses)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Push-Up

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together 
- Repeating the sequence on the opposite side

Prisoner Squat + Knee to Elbow

BLOCK 2

3 Rounds
- 30sec Lying Reverse Curl
- 30sec Toe Touches
- 30sec Heel Touches

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse Crunches

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

- 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

CORE CIRCUIT

W3/D3 Full Body

Taylor

Switched from weighted workout to this today and this was rougher. 😂

Brady

Candace

W1/D1 Full Body

Luke

Andrea lusk

Tough!! My hips will thank you (eventually) for those deep squats 😅

Rachel

W1/D2 Lower Body

Samantha

Great workout for getting back into the swing of things, especially for no equipment!

Janette

Second time through, now with a weight vest. Definitely more sweat and a better challenge.

James Gacsal

W1/D3 Full Body

This one was great, definitely left me shaking!💪🏽

Kylee

This was hard i’m not so flexible anymore and those dive bombers killed me

Teisha

Holy crap, that was hard! Want a challenge? Dana linn will get ya there 🥵

Jenn

W1/D4 Upper Body

Marjeta

Great programming! Perfect for on the road with no gym . Thank you !😁

Colton

Some would say that’s tooooo many push-ups…my arms, my arms the some saying 🙃

W1/D5 Full Body

Kristine Kioltyka

Great workout, I need to stay consistent so that Incan get stronger. I’m definitely a work in progress.

Courtney

W1/D6 Full Body

Lori

W2/D1 Full Body

Ice storm in Michigan kept me home from the gym & this workout kicked my butt! Awesome workout!

Roxane

W2/D2 Lower Body

My husband completed this with me. He never works out - afterwards he says “I’m done, turn her off (dlb) I don’t like her anymore” 😂

Amanda

Awesome workout!!!! Just what I needed today 👊🏼

Christina

W2/D3 Full Body

Body weight is harder then the lifting program

Diana

W2/D4 Upper Body

Nancy Dougherty

Elijah

W2/D5 Full Body

Bailey

Rochelle

W2/D6 Full Body

MaryBeth 

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

W3/D1 Full Body

Second day on waking up with stiff burn neck so this was perfect!!! I torqued 🔥 some calories and my legs definitely felt it!!!

Danielle

W3/D2 Lower 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.

Kimberly

W3/D4 Upper Body

This was serious... seriously what I needed... ❤️❤️❤️

That was humbling. Surely 4 rounds was a typo...

Justin

W3/D5 Full Body

This was a killer!🥵never thought I could sweat 😅 this much. Loved it!

Jeniffer

Good sweat!! Had to do alot of mods. But another good one!

Q Watson

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

Amazing. Struggling to be consistent but this was great!

Thank you

Raul Garcia

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/D3 Full Body

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