Name: Playbook - Dana Linn Bailey - W3/D4 Upper Body
Uploaded: 2023-03-15T17:22:57.956Z
Duration: 45 min
Description: W3/D4 Upper Body

Alana Pollock

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

Gfitnesslatina

Christine

DAY 4: UPPER BODY

CIRCUIT 1: 3 Rounds 
- 12 Archer Push-Up (6 each side) (Modify: kneeling)
- 12 Superman Snow Angel
- 12 High Plank to Extended Plank Walk 
- 12 Inverted Row (3 sec pause on each rep)

CIRCUIT 2: 3 Rounds
- 12 Push-Up
- 12 Inverted Row 
- 12 Body Leaning Skull Crusher 
- 12 Pike Push-Up

4 Min TABATA: 20sec ON / 10sec OFF
- Spiderman Push-Up
- Alternating Jacknife

3 Rounds
- 12 Archer Push-Up (6 each side) (Modify: kneeling)
- 12 Superman Snow Angel
- 12 High Plank to Extended Plank Walk 
- 12 Inverted Row (3 sec pause on each rep)

- Bend one elbow and lower down keeping your opposite arm extended 
- Press yourself back up keeping your core engaged 
- Repeating back and forth to each side
(Modify: kneeling instead of toes)

Archer Push-Up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman Snow Angels

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High Plank to Extended Plank Walk

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted Row (3 sec pause)

CIRCUIT 1

3 Rounds
- 12 Push-Up
- 12 Inverted Row 
- 12 Body Leaning Skull Crusher 
- 12 Pike Push-Up

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push-Up

Inverted Row

- From an elevated extended plank position 
- With your elbows in, bend your elbows and duck your head between your hands 
- Push your body back to the starting the position by straightening your elbows

Bodyweight Leaning Skull Crushers

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

CIRCUIT 2

20sec ON / 10sec OFF
- Spiderman Push-Up
- Alternating Jacknife 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Spiderman Push-up, then 10 sec off, basically to get ready for the next 20 seconds, which is Alternating Jacknifes (opposite hand to opposite foot). Rest for 10 sec then back to push-ups. It’s only 20 seconds of work so do as many as you can!

- From a high plank position 
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor 
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman Push-Up

- 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

4 min TABATA

W3/D4 Upper 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

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

W3/D3 Full 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.

Claudia Magana

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/D4 Upper Body

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