Name: Playbook - Dana Linn Bailey - W3/D3 Full Body
Uploaded: 2024-01-07T22:36:10.351Z
Duration: 45 min
Description: W3/D3 Full Body

Shay

This worked me - good thing the hotel gym was closed 💪🏼

Alexis

Alana Pollock

Just what I need today..❤️❤️❤️

Carolyn J

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

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

I’ll let you know how it was when I catch my breath 👌🏽

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Kimberly

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/D3 Full Body

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