Name: Playbook - Dana Linn Bailey - W4/D2 Lower Body
Uploaded: 2023-03-15T17:22:57.975Z
Duration: 45 min
Description: W4/D2 Lower 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.

Kimberly

Claudia Magana

Love how these smash my legs without any equipment

Alisha

David

Amazing loved this one.. after my 3 mile run it burned in a good way 🔥

Laura

DAY 2: LOWER BODY

CIRCUIT 1: 4 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Curtsy Lunge + Forward Lunge (each side)
- 12 Lateral Bench Taps (tapping both feet = 1 rep) 

CIRCUIT 2: 4 Rounds 
- 12 Jumping Bulgarian Squat (each side)
- 12 Top Leg Elevated Side Plank Hip Dip (each side)
- 12 Deficit Reverse Lunge (each side)
- 12 Glute Bridge March (R & L march = 1 rep)

4 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Curtsy Lunge + Forward Lunge (each side)
- 12 Lateral Bench Taps (tapping both feet = 1 rep)

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping Lunge Lunge Squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Step the same leg forward and lower into a forward lunge before returning to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge to Forward Lunge

- Begin straddling a bench with one foot on top of the bench 
- Jump laterally up and over the bench switching your feet and tapping the bench with your toes 
- Repeating back and forth for time or reps

Lateral Bench Toe Taps

CIRCUIT 1

4 Rounds 
- 12 Jumping Bulgarian Squat (each side)
- 12 Top Leg Elevated Side Plank Hip Dip (each side)
- 12 Deficit Reverse Lunge (each side)
- 12 Glute Bridge March (R & L march = 1 rep)

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian Jump Squat

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Elevate your top leg
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side Plank Top Leg Elevated Hip Dips

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit Reverse Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core 
- Slowly march your feet, lifting your knees up

Glute Bridge Marches

CIRCUIT 2

W4/D2 Lower 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

Alana Pollock

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

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 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.

W4/D1 Full 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.

W4/D2 Lower Body

Community

More workouts from Dana Linn Bailey