Name: Playbook - Dana Linn Bailey - W5/D5 Full Body
Uploaded: 2026-04-15T20:22:25.438Z
Duration: 45 min
Description: W5/D5 Full Body

Shoulders are dead. I had to modify for being 6 months post acl surgery, but felt great!!

Carrie Garcia

Nyala

Great! Please make a 30 minute work out section!!! That would be so awesome

Ashley

Loved it but could only do three rounds of the first circuit 😩

You are not the problem 5 stars always xx

Lisa

Cindy

That was unbelievably tough! Got through it though

Renee

Dreaded this one so much I made yesterday my Rest Day

Raina

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

Stephen

It's definitely kicking my butt, but in the best way!!

Booste85!

This one about killed me. I about puked a couple times! 🤘🏻🤘🏻

Jole

Hippie

Marjeta Opara

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 🙃

Jenn

My 6yr old said it was great lol I on the other hand am dead 💀

Diana

Oyinkan

Almost cried near the end of the first 10 sets. I hit it hard and I hate burpees with a passion 😂. Thank you for my daily therapy session 💪🏻🧠

“You have to build calluses on your brain just like how you build calluses on your hands. Callus your mind through pain and suffering.” -David Goggins

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🔥🔥🔥🔥❤

Stephanie

Leni

Doriemm Lamberty

Courtney

My upper body is definitely grateful to you Dana 🔥❤💪

I’m for sure going to be ready to race my kids😂🥵

Dana

Could not find anywhere in my house to make an inverted row work. Would love an idea for a substitute. Otherwise dope workout.  I love having these pre-made workouts

Katie

Jaryn Becker

146 push-up combo reps… really?!  Whatever. I did them. I didn’t die. I’m fine. 😅

Kimberly

Fell way behind on the bandwagon but I’m busting out as much as I can to catch up! This one whooped my ass today! Gon be walkin like a duck tomorrow

Andrew

Melissa Lopez

I needed to squeeze in a workout between clients at work and this body weight circuit was perfect!!

Tara

Had to take this one slow. First day back after being sick! But great workout!!

Surely I am will be struggling the next couple days, my everything is sore.

Grace

Claudia

Kristin

First week doing the at-home body weight only workouts due to gyms being lockdowned. My boyfriend and I are TOAST after this one 🥵🥵🥵🥵

Chris

Wowsa....not underestimating the power of body weight workouts 👍😊

Carolyn

I think maybe I need to rest less between sets or double the reps … or maybe just warm up a bit more. 

I could only -not go- unbroken the last set. 

…. Totally broke a sweat but felt I could’ve pushed more.

Finished it, great pump in the shoulders and abs 🔥

Larry B.

Pamela

Jennifer

Nicole Madonia

Araceli

DAY 5: FULL BODY

Ascending/Descending Set: 
- Push-Up + Push Back 1-10
- Burpee + Tuck Jump 10-1

CIRCUIT: 3 Rounds
- 12 1 1/2 rep Bulgarian Split Squat (each side)
- 12 Push-Up to Pike Reach Back 
- 12 Hover Switch Lunges (stay low the entire time)
- 12 V-Ups
- 12 Pull-Up or Inverted Row
- 12 Chair Dips

- Push-Up + Push Back 1-10
- Burpee + Tuck Jump 10-1

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and tuck your knees up tapping your knees with your hands 
- Land softly and repeat the sequence for time or reps

Burpee Tuck Jump

Ascending/Descending Set

3 Rounds
- 12 1 1/2 rep Bulgarian Split Squat (each side)
- 12 Push-Up to Pike Reach Back 
- 12 Hover Switch Lunges (stay low the entire time)
- 12 V-Ups
- 12 Pull-Up or Inverted Row
- 12 Chair Dips

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come half way up, lower back down to 90 degrees 
- Drive through your heel to stand back up to starting position 
- Complete desired reps then repeat on the opposite side

1 1/2 rep Bulgarian Split Squat

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position 
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side, 
- Repeating back and forth for time or reps

Push-Up to Pike Reach Back

- Position yourself in the bottom of a lunge
- Staying low jump switch your feet back and forth

Hover Switch Lunge

- 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

- 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

W5/D5 Full Body

Eddie

Awesome body weight workout! A nice challenege and got a good sweat in!

Stephanie A.

Dany Ashik

W1/D1 Full Body

Doriemm

Angela

Rosavelle

W1/D2 Lower Body

Roger

W1/D3 Full Body

Lupita Sosa

Don't realize how weak you are until you do a body weight workout!!

Carrie

W1/D4 Upper Body

Spider-Man ups walking chiiilleeee..What in Jesus name

LaTasha Beasley

W1/D5 Full Body

Didn’t want to do this but I completed it

Jenna renshaw

W1/D6 Full Body

Esther

W2/D1 Full Body

W2/D2 Lower Body

W2/D3 Full Body

Great! Always a good sub when I can't get to the gym!

W2/D4 Upper Body

W2/D5 Full Body

W2/D6 Full Body

W3/D1 Full Body

Becky

Loved it. Great way to pass the time while stuck in a hotel room.

Angee

W3/D2 Lower Body

W3/D3 Full Body

W3/D4 Upper Body

W3/D5 Full Body

W3/D6 Full Body

W4/D1 Full Body

W4/D2 Lower Body

W4/D3 Full Body

W4/D4 Upper Body

W4/D5 Full Body

Great workout to get me through this transition of moving out of state and not being able to get to my weights or the gym!

W4/D6 Full Body

First time back at it 17 months after having twins and got my butt whooped!😵‍💫😂

Meghan

It was great as always, even with some cracked ribs. Could only do the first circuit with modifications of course, baby steps

Danni

W5/D1 Full Body

First workout 1 week post op carpal tunnel surgery. 🙌

Steph

This was the most intense workout without weights that I’ve ever done! I loved it!!

Nadine

Rachel

W5/D2 Lower Body

Susan

W5/D3 Full Body

W5/D4 Upper Body

Dead absolutely dead from this workout 🥲🥲🥲

Denene

That's the hardest workout I think I have done in a long time! 🥵😎🤘

W5/D6 Full Body

Hannah

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

W6/D1 Full Body

Fadeke Okhiria

Wooo!! Short workout but one kick a$$$ workout!!🏋️

marivel Perry

W6/D2 Lower Body

Lauren

I assumed these homeworkouts wouldn't be too hard. Boy, I was wrong 🥵🔥🤣

Frans

W6/D3 Full Body

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

Amanda

W6/D4 Upper Body

Teisha

Nancy Dougherty

W6/D5 Full Body

Jessica

They old lady got a good sweat ohhhh yes felt really good!!!! This is awesome.. it’s the best app and kind off platform I’ve ever trued out of…

Anouchka 

W6/D6 Full Body

Arielle

MaryBeth 

W7/D1 Full Body

Wow!! Are we training to be Ninjas!!😂🏋️‍♂️

Those knee jump to tuck are killer… they were easier this time than the first time but OMG!!! Hate/love them 🤣

W5/D5 Full Body

Community

More workouts from Dana Linn Bailey