Name: Playbook - Dana Linn Bailey - W4/D3 Full Body
Uploaded: 2024-01-07T22:36:10.388Z
Duration: 25 min
Description: W4/D3 Full Body

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

Booste85!

Alana Pollock

Jacklyn

Mallory Waltz

stephanie 

David

Super awesome AMRAP great for a morning start 🔥🔥 I added pull ups too 💪🏽

Laura

Awesome! Didn’t make it to the gym this morning but I had just enough time for this and it got my heart rate up and muscles burning perfectly!

Sammie

DAY 3: FULL BODY

25 min AMRAP:
- 8 Jumping Lunge Lunge Squat
- 8 V-Ups
- 8 Push-Up + Push Back
- 8 Mountain Climbers to Vertical Jump 
- 8 Pike Push-Up

As many rounds as possible in 25 minutes:

- 8 Jumping Lunge Lunge Squat
- 8 V-Ups
- 8 Push-Up + Push Back
- 8 Mountain Climbers to Vertical Jump 
- 8 Pike Push-Up

- 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

- 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

25 min AMRAP

W4/D3 Full Body

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

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Kimberly

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. 💪🏻🤙🏻

W4/D3 Full Body

Community

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