Name: Playbook - Dana Linn Bailey - W4/D4 Upper Body
Uploaded: 2024-01-07T22:36:10.394Z
Duration: 45 min
Description: W4/D4 Upper 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

I like it when it feels like a short session.

Kimberly

Grace

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

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

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

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. 💪🏻🤙🏻

Great workout while on vacation, my husband thought he might puke at one point!

Angela Tebaldi

W2/D3 Full Body

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

Amanda

Damn, my push-ups are gonna be top level hanging around DLB 🫡

Jenn

W2/D4 Upper Body

Teisha

Nancy Dougherty

Elijah

W2/D5 Full Body

Last day that I have to do home workouts and apparently I picked well cause damn that was a hard one

Booste85!

Hippie

W2/D6 Full Body

MaryBeth 

This is my go-to workout when I want extra cardio/explosive moves

Alana Pollock

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!!!

Christina

Danielle

W3/D2 Lower Body

Shay

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

Alexis

W3/D3 Full Body

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

W3/D4 Upper Body

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

Carolyn J

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

Justin Reeves

W3/D5 Full Body

Donna

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

Jeniffer

W3/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!!!

Q Watson

Not as heart wrenching, but still a sweaty one.

W4/D1 Full Body

Kassey Lay

W4/D2 Lower Body

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

Jacklyn

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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