Name: Playbook - Dana Linn Bailey - W3/D5 Full Body
Uploaded: 2023-03-15T17:22:57.960Z
Duration: 45 min
Description: W3/D5 Full Body

Alana Pollock

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

Short and sweet for the busy days!!❤️

Ellie

Yeah, I don’t think that was a “full body” workout. Definitely a “F your shoulders” workout. 

The crab things at the end of the second circuit were so hard. My shoulders didn’t want to hold me up anymore. 

This was a long workout. I guess it makes up for all the “short” ones this week. Glad I finished it.

Kimberly

Claudia Magana

DAY 5: FULL BODY

Ascending/Descending Set: 
- Inchworm to Push-Up 1-8
- Burpee Tuck Jump 8-1

CIRCUIT: 4 Rounds
- 15 Reverse Lunge + Single Arm Shoulder Press (each side) (use gallon for weight)
- 15 Push-up to Pike Reach Back 
- 15 Superman Pulldown (use a towel if you don't have a band)
- 15 Prisoner Jumping Squats 
- 15 Chair Dips 
- 30 sec Hollow Body Rocks 
- 30 sec Elbow Plank See-Saw 
- 40 Crab Toe Touch (each tap = 1 rep)

- Inchworm to Push-Up 1-8
- Burpee Tuck Jump 8-1

- 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 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

Ascending/Descending Set

4 Rounds
- 15 Reverse Lunge + Single Arm Shoulder Press (each side) (use gallon for weight)
- 15 Push-up to Pike Reach Back 
- 15 Superman Pulldown (use a towel if you don't have a band)
- 15 Prisoner Jumping Squats 
- 15 Chair Dips 
- 30 sec Hollow Body Rocks 
- 30 sec Elbow Plank See-Saw 
- 40 Crab Toe Touch (each tap = 1 rep)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead 
- Reverse the movement back to starting position 
- Complete desired reps then repeat on the opposite side

Reverse Lunge w/ DB Shoulder Press

- 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

- Lying on the ground face down with a band held overhead 
- Raise your upper body and lower body engaging your glutes
- Pause at the top 
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Resistance Band Superman Lat Pulldown

- Start with a hip width stance and place your hands behind your head
- Push your hips back and down
- Reach parallel and explode/jump up

Prisoner Jump Squats

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps

Chair Dips

- Hold your arms and legs extended above the floor as you rock back and forth 
- Keep your core engaged and your lower back on the floor

Hollow Body Rocks

- Start in an elbow plank position 
- Push your body forward and backward, keeping your core engaged
- Repeating the sequence back and forth for time or reps

Elbow Plank See-Saw

- Raise your hips off the ground into a crab crawl position 
- Alternately lift one foot and the opposite hand, tapping your toes 
- Repeating back and forth for time or reps

Crab Toe Touch

CIRCUIT

W3/D5 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

Just what I need today..❤️❤️❤️

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

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.

W3/D4 Upper 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/D5 Full Body

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