Name: Playbook - Dana Linn Bailey - W4/D4 Upper Body
Uploaded: 2023-03-15T17:22:57.986Z
Duration: 45 min
Description: W4/D4 Upper Body

First body weight workout of yours I’ve done…loved it. Great options for when you’re on the road. 🤙🏼

Nick

Jaryn Becker

I like it when it feels like a short session.

Kimberly

Gfitnesslatina

Laura

DAY 4: UPPER BODY

CIRCUIT: 3 Rounds 
- 12 Wide to Narrow Push-Up (modify with walking hands)
- 12 Inverted Row
- 12 Pike Push-Up
- 12 Superman Around the World
- 12 Chair Dips

CORE CIRCUIT: 3 Round 
- 30sec V-Sit Up and Over
- 30sec Plank Toe Touches
- 30sec Hollow Body Fly Away
- 30sec Side Plank Hip Dip (each side)

3 Rounds 
- 12 Wide to Narrow Push-Up (modify with walking hands)
- 12 Inverted Row
- 12 Pike Push-Up
- 12 Superman Around the World
- 12 Chair Dips

- Start in a wide push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly, moving them into a close grip position 
- Complete a close grip push up and press explosively off the ground, moving your hands back to wide position 
- Switching back and forth for time or reps

Explosive Push-Ups Wide to Narrow

- 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

- 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

- Lying face down on the ground, arms at your sides and legs extended
- Raise both your arms and your legs engaging your glutes as you lift
- Pause at the top and circle your arms out and up to overhead 
- Reverse the movement back to starting position

Superman Around The Worlds/Cobra Wings

- 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

CIRCUIT

3 Round 
- 30sec V-Sit Up and Over
- 30sec Plank Toe Touches
- 30sec Hollow Body Fly Away
- 30sec Side Plank Hip Dip (each side)

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-Sit Up & Over

- Begin in a high plank position 
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High Plank Opposite Toe Touch

- Start with your arms forward and legs extended 
- Bring your legs and torso up, circling your hands out an up overhead 
- Lower your arms and legs with out touching the floor 
- Repeating the sequence for time or reps

Hollow Body Fly Aways

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

Side Plank Hip Dips

CORE CIRCUIT

W4/D4 Upper 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

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.

Claudia Magana

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

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/D4 Upper Body

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