Name: Playbook - Dana Linn Bailey - W5/D6 Full Body
Uploaded: 2026-04-15T20:22:25.447Z
Duration: 45 min
Description: W5/D6 Full Body

Dead absolutely dead from this workout 🥲🥲🥲

Rachel

Denene

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

Renee

Shelly Bacon Kelnhofer

Beth

Brutal!! Loved every minute 💪🏻🤙🏻

Stephen

A week in and 5 pounds down! Thank you for kicking my butt DLB!!

Booste85!

That high plank had me shaking in seconds. Loved it!

Morgan

kristine 

Great workout, I need to stay consistent so that Incan get stronger. I’m definitely a work in progress.

Teisha

Courtney

Thank you for this awesome workout… just don‘t know if i ever improve..

Martina

Tough workout! Love the Tabata intro to get the blood pumping!

Nicole Giles

Sunny

Polly

Great for a snow day with the birds just out my window eating breakfast 🦅

Sarah Ashley

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

Ellie Hill

Stephanie

Doriemm Lamberty

Awesome for tight hips 👍🏻👍🏻👍🏻

Danielle

Joycelyn BENJAMIN

Victoria

Ashleigh

Harmonie

Going skiing ⛷ today so this was perfect!!

Christina

Demi

Dana

Coming back from being sick, but it was such a good workout 😁😁

Melissa Lopez

Kristin

Claudia

Another ass-kicker for the locked down Canadians 🥵🥵🥵

Chris

Pamela

Jennifer

Nicole Madonia

Your workouts are Always great.  Today is the first time I used the timer, and although it was very helpful, I think it can be improved:
1)  With doing frequent Tabata sets, it would be nice if the timer could be set for Active period+Rest period+number of Rounds/Total time.  I have a different app that does that and it's wonderful.
2) It would be even More helpful if the timer was audible. Such as a final beep, or a countdown ticker or something.  So when we are dying under our own sweat, we don't have to be constantly watching the clock.  We can just listen.  My other app does this as well.

Those are my only suggestions for now.  Thank you for always listening. ☺

Kristal

DAY 6: FULL BODY

4 Min TABATA: 20sec ON / 10sec OFF
- Mountain Climbers
- Hollow Body Rocks

CORE: 90 second hold
- Plank

CIRCUIT: 3 Rounds 
- 12 Jumping Lunge Lunge Squat 
- 12 Push-Up Alt. Arm & Leg Reach 
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Lateral Lunge + Knee to Chest to Reverse Lunge + Knee to Chest (that's 1 rep) (each side)
- 12 Leaning Bodyweight Skull Crusher

CORE: 90 second hold
- Plank

20sec ON / 10sec OFF
- Mountain Climbers
- Hollow Body Rocks 

NOTE: You are going non-stop for 4 mins straight. First 20 sec is mountain climbers, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks. Go for 20 sec, rest for 10 sec, then back to mountain climbers.

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Hold your arms and legs extended above the floor as you rock back and forth 
- Keep your core engaged and your lower back on the floor

Hollow Body Rocks

4 Min TABATA

- Hands directly under your shoulders 
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

- 12 Jumping Lunge Lunge Squat 
- 12 Push-Up Alt. Arm & Leg Reach
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Lateral Lunge + Knee to Chest to Reverse Lunge + Knee to Chest (that's 1 rep) (each side)
- 12 Leaning Bodyweight Skull Crusher

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping Lunge Lunge Squat

- 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 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, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg RDL w/ Knee to Chest

- Step laterally 
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended 
- Step back to the initial position and drive your knee forward and up 
- With the same leg, take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position driving your knee forward and up 
- Complete desired reps then repeat on the opposite side

Lateral & Reverse Lunge + Knee to Chest

- 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

CIRCUIT

W5/D6 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

W5/D2 Lower Body

Susan

W5/D3 Full Body

W5/D4 Upper Body

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

Carrie Garcia

W5/D5 Full Body

Hannah

Cindy

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

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 🤣

Donna

Alana

W7/D2 Lower Body

Darlene Tracy

Shay

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

Alexis

W7/D3 Full Body

That was a perfect combination of exercises for me.

Annisha

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

W7/D4 Upper Body

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

Carolyn

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

Justin

W7/D5 Full Body

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

Jeniffer

W7/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!!!

Laquana

Not as heart wrenching, but still a sweaty one.

Kimberly

W8/D1 Full Body

Hippie

Kassey Lay

W8/D2 Lower Body

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

Jacklyn

W8/D3 Full 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

W8/D4 Upper 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.

W5/D6 Full Body

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