Name: Playbook - Dana Linn Bailey - W4/D5 Full Body
Uploaded: 2023-03-15T17:22:57.992Z
Duration: 45 min
Description: W4/D5 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.

Kimberly

DAY 5: FULL BODY

Ascending/Descending Set: 
- Dolphin Push-Up to Close Grip Push Up 1-7
- 1/2 Burpee + Tuck Jump 7-1

CIRCUIT: 3 rounds
- 12 Push-Up Alt Arm/Leg Reach
- 12 Single Leg Deadlift (each side)
- 12 Bodyweight Skull Crusher (using couch or table) 
- 12 Bodyweight to Seated Pistol Squat (each side)
- 12 Superman Pulldown (use a towel of you don't have a band)
- 12 Cossack Squat (each side)

- Dolphin Push-Up to Close Grip Push Up 1-7
- 1/2 Burpee + Tuck Jump 7-1

- Place your elbows and forearms on the floor and your glutes back toward your heels
- Shift your weight forward and up onto your hands 
- Push up
- Reverse the movement back to starting position

Dolphin to Close Grip Push-Up

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position 
- Hop forward 
- Jump up bringing your knees toward your chest

1/2 Burpee + Tuck Jump

Ascending/Descending Set

- 12 Push-Up Alt Arm/Leg Reach
- 12 Single Leg Deadlift (each side)
- 12 Bodyweight Skull Crusher (using couch or table) 
- 12 Bodyweight to Seated Pistol Squat (each side)
- 12 Superman Pulldown (use a towel of you don't have a band)
- 12 Cossack Squat (each side)

- 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
- At the top, reach one arm and the opposite leg out 
- Repeat the push up and reaches on the opposite side

Push-Up w/ Alt. Arm & Leg Reach

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

- From an elevated extended plank position 
- With your elbows in, bend your elbows and duck your head between your hands 
- Push your body back to the starting the position by straightening your elbows

Bodyweight Leaning Skull Crushers

- Standing on one foot with the opposite leg forward 
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight to Seated Pistol Squats

- Lying on the ground face down with a band held overhead 
- Raise your upper body and lower body engaging your glutes
- Pause at the top 
- Pull the band to your upper chest creating added tension in the band
- Extend your arms back to overhead

Resistance Band Superman Lat Pulldown

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack Squats

CIRCUIT

W4/D5 Full 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

Jaryn Becker

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

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

W4/D5 Full Body

Community

More workouts from Dana Linn Bailey