Name: Playbook - Dana Linn Bailey - W3/D4 Upper Body
Uploaded: 2024-01-07T22:36:10.356Z
Duration: 45 min
Description: W3/D4 Upper Body

Thank you so much for continuing to kick my butt DLB!!

Booste85!

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

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

That was rough, but I completed it! I'm 270lbs and I completed that! Anyone can do it ❤️

Danielle

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

Crystal

Jamie Reed

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. 💪🏻🤙🏻

Great workout while on vacation, my husband thought he might puke at one point!

Angela Tebaldi

W2/D3 Full Body

Where is the spinach bc I’m feeling like Popeye💪🏻

Amanda

Damn, my push-ups are gonna be top level hanging around DLB 🫡

Jenn

W2/D4 Upper Body

Teisha

Nancy Dougherty

Elijah

W2/D5 Full Body

Last day that I have to do home workouts and apparently I picked well cause damn that was a hard one

Hippie

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!!!

Christina

W3/D2 Lower Body

Shay

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

Alexis

W3/D3 Full Body

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

Carolyn J

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

Justin Reeves

W3/D5 Full Body

Donna

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

Jeniffer

W3/D6 Full Body

Thank you for pushing me to be the best version of me!

Like the sweat from this one. Challenged myself to follow thru!!!

Q Watson

Not as heart wrenching, but still a sweaty one.

W4/D1 Full Body

Kassey Lay

W4/D2 Lower Body

I feel like I'm truly finding my groove again. Thank you so much DLB!!

Jacklyn

W4/D3 Full Body

🔥🔥🔥💪🏿💪🏿💪🏿🔥🔥🔥

STTP

First body weight workout of yours I’ve done…loved it. Great options for when you’re on the road. 🤙🏼

Nick

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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