Name: Playbook - Dana Linn Bailey - W4/D4 Upper body
Uploaded: 2021-11-01T14:44:40.998Z
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

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

- 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

- 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

Amazing! I chose this as my first postpartum workout and I can’t wait until I have the strength to do the gym workouts!

Laura H

No shit this chick's workouts are dope they're badass hardcore get your heart pumping.

Heather

W1/D1 Full body

Malica

🎵My butt is on 🔥🔥🔥🔥🔥🎶

Manny

Jennifer

W1/D2 Lower body

Doriemm

What a good sweat!& working all the parts felt good.

Samuel burnett

W1/D3 Full body

Erica

Lori

Hope

W1/D4 Upper body

Awesome. No gym around was the bad part . Great was I did this workout on a sunrise beach in NC

Dale Jones

Hardest so far🥵🥵 but I love the upper body burrrnnnn🔥🔥🔥🔥❤

Leni Smith

W1/D5 Full body

3 weeks after being down with the flu type b this was a perfect reset!

Ellie

W1/D6 Full body

Loooove love love this one🔥🔥💖💖

W2/D1 Full body

This workout is a killer especially for being just bodyweight. Added an extra round to each circuit. Will definitely save this workout.

TRACI

Awesome workout! Exactly what I needed 💜

Christina

My brain lies to me every time (this will be easy)... 🥵🙌

W2/D2 Lower body

Awesome workout!!!! Just what I needed today 👊🏼

Michaella Hartinger

W2/D3 Full body

Dora

OMG! What a humble experience. I didn’t know death by push ups is possible. My triceps are dead

Yvonne Alaibilla

W2/D4 Upper body

Meghan

Claudia Magana

W2/D5 Full body

Fave full body burn👌👍🏻👍🏻🔥🔥🔥💦

Danielle

Baylee Mendez

Jeniffer

W2/D6 Full body

Pretty amazing I was only able to do 3 rounds but previously I did 100 push-ups with pull ups so I think 3 was great as a finisher 😝😝🤟💪🏽

W3/D1 Full body

Love, love,loved it!! Some mods but I pushed thru!! Thanks Dana

Q Watson

Lisa

W3/D2 Lower body

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

Christiane Mielert

Great workout! Feeling Stronger 🙃💪🏼

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... ❤️❤️❤️

Carolyn Johnson

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

Justin

Took everything I had to complete this workout 😓 put in some work though 💪

Harmonie

W3/D5 Full body

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

Good sweat!! Had to do alot of mods. But another good one!

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

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

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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