Name: Playbook - Dana Linn Bailey - W4/D1 Full Body
Uploaded: 2026-04-15T20:22:25.192Z
Duration: 45 min
Description: W4/D1 Full Body

Carrie

DAY 1: FULL BODY 

CIRCUIT: 5 Rounds 
- 10 Dive Bomber Push-Ups
- 10 Chair Dips 
- 10 Inverted Rows
- 10 Superman Lat Pulldown (use a towel if no access to a band)
- 10 Air Squats
- 10 Frog Pumps
- 10 Lateral Lunge + Knee Drive (each side)
- 10 Single Leg Deadlift (each side)

CORE: 3 Rounds 
- 30sec Hollow Body Double Crunch
- 30sec Jumping Mountain Climbers
- 30sec Lying Toe Touches

5 Rounds 
- 10 Dive Bomber Push-Ups
- 10 Chair Dips 
- 10 Inverted Rows
- 10 Superman Lat Pulldown (use a towel if no access to a band)
- 10 Air Squats
- 10 Frog Pumps
- 10 Lateral to Reverse Lunge + Knee to Chest (each side)
- 10 Single Leg Deadlift w/ Hop (each side)

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest to the floor
- Push through your hands and lift your chest
- Reverse the movement back up to starting position 
- Repeating the sequence for time or reps

Dive Bomber Push-Up

- 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

- 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

- 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 w/ Lat Pulldown

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

- Step laterally 
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Step back to the initial position and drive your knee forward and up 
- With the same leg, take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position driving your knee forward and up 
- Complete desired reps then repeat on the opposite side

Lateral to Reverse Lunge w/ Knee to Chest

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Hop slightly off the ground
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift w/ Hop

CIRCUIT

3 Rounds 
- 30sec Hollow Body Double Crunch
- 30sec Jumping Mountain Climbers
- 30sec Lying Toe Touches

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow Body Double Crunch

- Begin in a high plank position 
- Jump both feet in, bringing your knees toward the elbows 
- Jump your feet back out to starting position

Jumping Mountain Climbers

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

Lying Toe Touches

CORE

W4/D1 Full Body

Eddie

Awesome body weight workout! A nice challenege and got a good sweat in!

Stephanie A.

Dany Ashik

W1/D1 Full Body

Doriemm

Angela

Rosavelle

W1/D2 Lower Body

Roger

W1/D3 Full Body

Lupita Sosa

Don't realize how weak you are until you do a body weight workout!!

W1/D4 Upper Body

Spider-Man ups walking chiiilleeee..What in Jesus name

LaTasha Beasley

W1/D5 Full Body

Didn’t want to do this but I completed it

Jenna renshaw

W1/D6 Full Body

Esther

W2/D1 Full Body

W2/D2 Lower Body

W2/D3 Full Body

Great! Always a good sub when I can't get to the gym!

W2/D4 Upper Body

W2/D5 Full Body

W2/D6 Full Body

W3/D1 Full Body

Becky

Loved it. Great way to pass the time while stuck in a hotel room.

Angee

W3/D2 Lower Body

W3/D3 Full Body

W3/D4 Upper Body

W3/D5 Full Body

W3/D6 Full Body

W4/D2 Lower Body

W4/D3 Full Body

W4/D4 Upper Body

W4/D5 Full Body

Great workout to get me through this transition of moving out of state and not being able to get to my weights or the gym!

W4/D6 Full Body

First time back at it 17 months after having twins and got my butt whooped!😵‍💫😂

Meghan

It was great as always, even with some cracked ribs. Could only do the first circuit with modifications of course, baby steps

Danni

W5/D1 Full Body

First workout 1 week post op carpal tunnel surgery. 🙌

Steph

This was the most intense workout without weights that I’ve ever done! I loved it!!

Nadine

Rachel

W5/D2 Lower Body

Susan

W5/D3 Full Body

W5/D4 Upper Body

Shoulders are dead. I had to modify for being 6 months post acl surgery, but felt great!!

Carrie Garcia

W5/D5 Full Body

Dead absolutely dead from this workout 🥲🥲🥲

Denene

That's the hardest workout I think I have done in a long time! 🥵😎🤘

Renee

W5/D6 Full Body

Hannah

Cindy

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Stephen

W6/D1 Full Body

Fadeke Okhiria

Wooo!! Short workout but one kick a$$$ workout!!🏋️

marivel Perry

W6/D2 Lower Body

Lauren

I assumed these homeworkouts wouldn't be too hard. Boy, I was wrong 🥵🔥🤣

Frans

W6/D3 Full Body

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

Amanda

W6/D4 Upper Body

Teisha

Nancy Dougherty

W6/D5 Full Body

Jessica

They old lady got a good sweat ohhhh yes felt really good!!!! This is awesome.. it’s the best app and kind off platform I’ve ever trued out of…

Anouchka 

W6/D6 Full Body

Arielle

MaryBeth 

W7/D1 Full Body

Wow!! Are we training to be Ninjas!!😂🏋️‍♂️

Those knee jump to tuck are killer… they were easier this time than the first time but OMG!!! Hate/love them 🤣

Donna

Alana

W7/D2 Lower Body

Darlene Tracy

Shay

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

Alexis

W7/D3 Full Body

That was a perfect combination of exercises for me.

Annisha

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

Booste85!

W7/D4 Upper Body

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

Carolyn

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

Justin

W7/D5 Full Body

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

Jeniffer

W7/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!!!

Laquana

Not as heart wrenching, but still a sweaty one.

Kimberly

W8/D1 Full Body

Hippie

Kassey Lay

W8/D2 Lower Body

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

Jacklyn

W8/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

Jaryn Becker

W8/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.

W4/D1 Full Body

Community

More workouts from Dana Linn Bailey