Name: Playbook - Dana Linn Bailey - W4/D3 Full Body
Uploaded: 2026-04-15T20:22:25.359Z
Duration: 25 min
Description: W4/D3 Full Body

Carrie

DAY 3: FULL BODY

25 min AMRAP:
- 12 180 Jumping Lunge (R+L= 1 rep)
- 10 V-Ups
- 8 Push-Up + Push Back
- 10 Mountain Climbers to Vertical Jump 
- 8 Pike Push-Up
- 12 Sumo Squat Pulses

As many rounds as possible in 25 minutes:

- 12 180 Jumping Lunge (R+L= 1 rep)
- 10 V-Ups
- 8 Push-Up + Push Back
- 10 Mountain Climbers to Vertical Jump 
- 8 Pike Push-Up
- 12 Sumo Squat Pulses

- Start with a shoulder width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees
- Jump up and turn your body 180 degrees landing in a lunge stance on the opposite side 
- Repeating back and forth for time or reps

180 Jump Lunges

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position 
- Repeating the sequence for time or reps

Push-Up + Push Back

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 4x (each knee = 1)
- Hop your feet in and jump vertically as high as you can
- Repeating the sequence for time or reps

Mountain Climbers to Vertical Jump

- 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

- Start with a wide stance and your toes pointed out 
- Push your hips back as you come down 
- Pulse in the bottom half range for time or reps

Bodyweight Sumo Squat Pulses

25 min AMRAP

W4/D3 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/D1 Full Body

W4/D2 Lower 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/D3 Full Body

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