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Welcome to my new Fitness App! I am beyond excited to get working out with you again. 

Watch the next few videos to get more of an insight into what you can expect to see and get in my new Fitness App! LFG

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Click the “Start Now” button below to watch my 4 intro videos and get all the info about this app you’ll need!

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Workout Logging

Community

Referral Program

Race Training

https://playbookapp.io/creators/daniel-mckenna-race-training-plan

Calling all walkers, joggers and runners!

Join the Irish Yanks and me for The Irish Yank Foundation Inaugural New Year’s Day Virtual 5K & 10K races! 

While I run the race in person with the Glasglough Harriers, a prominent athletic club in Ireland, the you folks can participate in a virtual 5k or 10k from anywhere in the world! Whether you're a seasoned runner or just looking for a fun fitness challenge, this virtual 5K & 10K is the perfect way to unite with your team for a great cause. In support of the Foundation’s mission all proceeds from the race will be donated to Errigal Truagh Special Needs.

Looking for a training program? You already know I got you covered. I’ve teamed up with Keep the Pace Run Club to develop specialized 5K and 10K training plans now available on in the extras tab of app (and linked above)! These 8 week training guides are everything you need to get race day ready. And the strength classes are listed right here in this circle in the order they are meant to be taken to make following the strength plan convenient and easy. 

Registrations received by November 20th will receive a commemorative race T-shirt, so register early!

Link to sign up at www.IrishYank.com/nydrun 

Let me know in the community board if you’ve  signed up! Can’t wait to walk, jog, run or send it into 2024 as a team!

2 sets of DBs, medium & heavy
2 min warm up, 3 blocks of work
Single Leg Glute Bridges. Split Squats. SLRDLs. 
LFG

20 min Lower Body Intermediate - 013

1 medium DB
1 min warm up, 9 min EMOM 
Kick Throughs, Russian Twists, Renegade Rows
LFG

10 min Core Intermediate - 004

2 sets of DBs, medium & heavy
3 min warmup, 5 blocks of work
Reverse Lunges & Shoulder Press, Lawnmower Rows, Bicep Curls, Squat Party, Push Up Party 
LFG

30 min Full Body Intermediate - 002

2 sets of DBs, medium & heavy
2 min warm up, 4 blocks of work
Single Leg Glute Bridges. Split Squats. Lateral Lunges. Tempo Squats. 
LFG

20 min Lower Body Intermediate - 015

Bear Plank Crawl, Bicycles, Zombie Sit-ups & Low Plank

5 min Core Intermediate - 008

3 sets of DBs: light, medium & heavy
3 min warmup, 4 blocks of work 
Back & Push Up EMOM, Chest Press AMRAP, Back & Biceps AMRAP, Seated Shoulder Press EMOM 
LFG

30 min Upper Body Intermediate - 003

2 sets of DBs, medium & heavy
3 min warmup, 4 blocks of work
SLRDL & Lateral Lunges EMOM. Hip Thrusts EMOM. Reverse Lunges, RDLs & Split Squats AMRAP. Squat Party EMOM. 
LFG

30 min Lower Body Intermediate - 004

2 sets of medium DBs
2 min warmup, 3 blocks of work
3 x 5 min AMRAPs
LFG

20 min Full Body Intermediate - 003

10 min Core Intermediate - 001

1 set of medium DBs
1 min warmup, 9 min EMOM
RDL, Squats, Thrusters LFG

10 min Full Body Intermediate - 002

2 sets of DBs, medium & light
1 min warm up, 9 min EMOM
Lateral Raises, Alternating DB Shoulder Press & Renegade Rows 
LFG

10 min Upper Body Intermediate - 006

Marches, Twists, Obliques L, Obliques R, Zombies
LFG

5 min Core Intermediate - 010

3 sets DBs - light, medium & heavy
3 min warmup, 4 blocks of work
DB Pull Throughs,  Kick Throughs & Halo AMRAP. Heavy DB Row AMRAP. Seesaw Press & Rear Delt Fly AMRAP. Chest & Tricep AMRAP.
LFG

30 min Upper Body Intermediate - 006

2 sets of DBs, medium & heavy
2 min warm up, 4 blocks of work
Hammy Walkouts & Glute Bridges. Bent Knee Side Planks. Bulgarian Split Squats Circuit. SLRDL Circuit. 
LFG

20 min Lower Body Intermediate - 009

5 min Core Intermediate - 003

3 sets of DBs, light, medium & heavy
3 min warm up, 5 blocks of work
Renegade Row & Push Up AMRAP, Tempo Squat EMOM, Single Arm Shoulder Presses, Tricep Extension & Chest Press AMRAP, RDL & Bicep Curl AMRAP
LFG

30 min Full Body Intermediate - 007

2 sets of DBs, medium & heavy
2 min warm up, 3 blocks of work
Glute Bridges, Split Squats, Reverse Lunges & RDLs
LFG

20 min Lower Body Intermediate - 006

1 medium DB
5 exercises 45 secs on, 15 secs off, 2 rounds
LFG

10 min Core Intermediate - 002

3 sets of DBs, light, medium & heavy
2 min warm up, 3 blocks of work
Renegade Rows & Kneeling Shoulder Press. Tricep Extensions & Bicep Curls. Lateral Raises & Push Ups. 
LFG

20 min Upper Body Intermediate - 011

1 set of heavy dumbbells 
1 min warm up, 9 min EMOM
Chest Press & Squats
LFG

10 min Full Body Intermediate - 007

2 sets of DBs, medium & heavy
3 min warmup, 4 blocks of work
Bear Plank, SLRDL & Curtsey Lunges AMRAP. RDLs & Reverse Lunges EMOM. Lateral Lunges, Reverse Planks & Glute Bridges AMRAP. Squat Party EMOM.
LFG

30 min Lower Body Intermediate - 001

2 sets of DBs, medium & heavy
2 min warmup, 3 blocks of work 
Back EMOM, Squat EMOM, Chest AMRAP 
LFG

20 min Full Body Intermediate - 001

2 sets of weights, heavy & medium
2 min warm up, 3 blocks of work
Single Leg Glute Bridges & Seated Shoulder Press AMRAP. Reverse Lunges & Push Press EMOM. Core AMRAP.

20 min Full Body Intermediate - 010

2 sets of DBs, medium & heavy
2 min warm up, 3 blocks of work
Seasaw Presses & Bear Planks. Lawn Mower Rows. Bicep Curls. 
LFG

20 min Upper Body Intermediate - 012

1 medium dumbbell 
5 min AMRAP - Dumbbell Sit-ups, Russian Twists, Deadbugs, Oblique Sit-ups on R, & Oblique Sit-ups on L

5 min Core Intermediate - 005

Grab your dumbbells! This is a collection of 10 minute follow-along classes focusing on upper body, lower body, and full body exercises.

10 Min Dumbbells

2 sets of DBs, medium & heavy
No warm up; 10 mins of work
6 min Chest Super Set; Chest Presses and Flys. 4 min Back AMRAP Lawnmower and Bent Over Rows. 
LFG

10 min Upper Body Intermediate - 018

1 set of heavy dumbbells 
1 min warm up, 9 min EMOM
Glute Bridges, Reverse Lunges & Squats 
LFG

10 min Lower Body Intermediate - 017

1 set of medium or heavy DBs
1 min warm up; 9 min EMOM
Glutes Bridges, SLRDL & Curtsey Lunges 
LFG

10 min Lower Body Intermediate - 016

1 set medium DB, 1 heavy DB
1 min warm up, 9 min EMOM
Bicep Curls, Tricep Overhead Extensions & Tricep Dips (sub Tricep Kickbacks with light weights if you don’t have a bench). 
LFG

10 min Upper Body Intermediate - 015

2 heavy DBs
1 min warm up, 9 min EMOM
Curtsey Lunges, Lateral Lunges & RDLs

10 min Lower Body Intermediate with Ma - 014

1 heavy DB
1 min warm up, 9 min EMOM
Lawnmower Rows, Tricep Extensions & Push Ups

10 min Upper Body Intermediate with Ma - 013

1 set of medium DBs
1 min warm up, 9 min EMOM
Split Squats, SLRDL & Arnold Presses
LFG

10 min Full Body Intermediate with Ma - 012

2 sets of DBs, light & medium 
1 min warm up, 9 min EMOM
Tricep Dips, Tricep Extensions & Bicep Curls
LFG

10 min Upper Body Intermediate - 011

2 sets of DBs, heavier medium & lighter medium 
1 min warm up 
9 min AMRAP: bicep curls, tricep extensions, seated shoulder presses
LFG

10 min Upper Body Intermediate - 010

1 heavy DB
1 min warm up
Lateral Lunges, Curtesy Lunges & Goblet Squats 
LFG

10 min Lower Body Intermediate - 009

2 sets DBs, medium & light
1 min warm up, 3 moves
Shoulder Presses, Tricep Kickbacks & Lateral Raises 
LFG

10 min Upper Body Intermediate - 008

2 sets of DBs, medium & heavy
1 min warm up, 9 min EMOM 
Lateral Lunges, SLDL, Squats LFG

10 min Lower Body Intermediate - 005

1 set medium DBs
1 min warm up, 9 min EMOM
SLDL, Lateral Lunges, Split Squats LFG

10 min Lower Body Intermediate - 004

1 set medium DBs
1 min warm up, 9 min EMOM
Shoulder Press, Push Ups, Hammer Curls LFG

10 min Upper Body Intermediate - 003

2 sets DBs, heavies & lights 
1 min warm up, 9 EMOM
Push Press, Lateral Raises & Tricep Kickbacks LFG

10 min Upper Body Intermediate - 001

Grab your dumbbells! This is a collection of 20 minute follow-along classes focusing on upper body, lower body, and full body exercises.

20 min Dumbbells

3 sets of DBs, light, medium & heavy 
2 min warm up, 2 blocks of work
Chest Press & Tricep Extension EMOM. Shoulder Press & Hammer Curl EMOM. 
LFG

20 min Upper Body Intermediate - 016

3 sets of DBs; light, medium & heavy
2 min warm up, 3 blocks of work
Lateral Lunges & Curtesy Lunges. Shoulder Presses & Bent Over Rows. Tricep Kickbacks & Bicep Curls. 
LFG

20 min Full Body Intermediate - 014

2 sets of DBs, medium & heavy
2 min warm up, 3 blocks of work
Core Circuit, Overhead Reach & Chest Press AMRAP, Curtsey Lunges & Thruster EMOM
LFG

20 min Full Body Intermediate - 008

3 sets DBs: light, medium & heavy 
2 min warm up; 3 blocks of work
Lateral Raise & Kneeling Shoulder Press AMRAP, Single Arm Row & Renegade Row AMRAP, Chest Press & Push Up AMRAP

20 min Upper Body Intermediate - 007

1 sets of heavy DBs
2 min warmup, 3 blocks of work 
Lateral Lunges & SLDL Hop EMOM, Split Squats & Kickstand RDLs, Glute Bridge Party
LFG

20 min Lower Body Intermediate - 005

2 sets of DBs, medium & heavy
2 min warmup, 3 blocks of work 
Chest AMRAP, Back & Bicep EMOM, Shoulder EMOM
LFG

20 min Upper Body Intermediate - 004

2 sets of DBs, heavy & light
2 min warmup, 3 blocks of work 
Chest superset AMRAP. SLDL EMOM. Reverse Lunges & Lateral Raises EMOM. 
LFG

20 min Full Body Intermediate - 002

2 sets of DBs, medium & heavy
2 min warm up; 4 blocks of work
SLDLs & Push Ups. Floor Presses. Core Section. Squat Party.

20 min Full Body Intermediate - 017

2 sets of DBs, medium & heavy
2 min warm up; 3 blocks of work
Pulse Squats & Pulse Curtsey Lunges. Bulgarian Split Squats. Deadlifts.

20 min Lower Body Intermediate - 018

2 sets of DBs, medium & heavy
2 min warm up, 4 blocks of work
RDLS. Lawnmower Rows. Seesaw Presses. Bicep Curls & Tricep Kickback EMOM. 
LFG

20 min Full Body Intermediate - 019

Grab your dumbbells! This is a collection of 30 minute follow-along classes focusing on upper body, lower body, and full body exercises.

30 min Dumbbells

3 sets of DBs, light, medium & heavy 
3 min warm up, 4 blocks of work 
Bulgarian Split Squats circuit. Tempo Squats EMOM. Single Arm Shoulder Presses circuit. Tricep Extensions, Bicep Curls and Lateral Raises EMOM. 
LFG

30 min Full Body Intermediate - 008

1 set of heavy DBs
3 min warm up, 4 blocks of work
4 X 6 min AMRAPS: Chest superset, Back superset, SLDL & SL Glute Bridges, Split Squats & Goblet Squats 
LFG

30 min Full Body Advanced - 005

2 sets of DBs, medium & heavy
3 min warm up, 3 blocks of work
SLDLs & Bulgarian Split Squats. Single Arm Chest Press and Bent Over Rows. Thrusters & Core EMOM. 
LFG

30 min Full Body Intermediate - 009

1 heavy single DB
3 min warm up, 4 blocks of work 
Rows & Kneeling Shoulder Press circuit. Lateral Lunges & Split Squats. Overhead Tricep Extensions & Dips EMOM. Goblet Squats & Push-ups EMOM. 
LFG

30 min Full Body Intermediate - 010

This is a collection of follow-along classes focusing on your core.

Core

1 medium DB
Up & Down Ladder of Russian Twists & Sit-Ups
LFG

5 min Core Intermediate - 011

Bear Planks, Kick Throughs, Bicycles, Oblique Sit Ups, Dead Bugs
LFG

5 min Core Intermediate - 009

20 secs on/10 secs off
5 moves x 2 rounds
Side Plank R, Side Plank L, Oblique Crunch R, Oblique Crunch L & Sit-Ups

5 min Core Intermediate - 007

5 min AMRAP
Bear Plank Shoulder Taps, Low Plank Elbow Crawls, Bicycles & Zombie Sit-Ups

5 min Core Intermediate - 006

Low Planks, Bear Planks w Shoulder Taps, Deadbug Heel Taps, Alt Toe Taps & Diamond Sit Ups

10 min Core Intermediate with Ma - 012

Bear Plank Shoulder Taps, Bicycles and Deadbugs

5 min Core Intermediate - 013

Bear Plank Shoulder Taps. Oblique Sit-Ups. Bicycles. Zombie Sit-Ups.
LFG

5 min Core Intermediate - 014

Mobility

5 min Stretch: T Spine - 011

5 min Stretch: Lower Body - 010

10 min Stretch: Lower Body - 009

5 min Stretch: T Spine & Hips - 008

5 min Stretch: T Spine & Quads - 007

5 min Stretch: Lower Body - 006

5 min Stretch: Hamstrings & Calves - 005

5 min Stretch: Full Body - 004

5 min Stretch: Upper Body - 003

5 min Stretch: Lower Body - 002

5 min Stretch: Hips - 001

10 min Stretch with Ma: Full Body - 012

10 min Stretch: Lower Body - 013

5 min Stretch: Lower Body - 014

5 min Stretch: Upper Body - 015

These classes are meant to be tacked onto the end of your workout to finish it out strong!

5 min Finishers

2 medium DBs
Renegade Rows, Squats & Press Ladder
LFG

5 Min KB Full Body Finisher - 011

5 Min DB Full Body Finisher - 010

5 min DB Full Body Finisher - 009

1 set heavy DBs
Split Squats & Lateral Lunges AMRAP

5 min DB Lower Body Finisher - 008

2 heavy DBs
Deadlifts & Push Presses AMRAP
LFG

5 min DB Full Body Finisher - 007

1 heavy DB
Goblet Squats & Single Arm Thrusters
LFG

5 min DB Full Body Finisher - 006

5 min KB Squat Finisher - 005

5 min KB Full Body Finisher - 004

5 min KB Squat Finisher - 003

2 medium KBs
5 min EMOM 16x Seesaw Presses
LFG

5 min KB Press Finisher - 002

5 min KB Swing Finisher - 001

Goblets Squats, Swings, Goblets Reverse Lunges, Swings & Choose your last move

5 min KB Full Body Finisher - 012

5 min EMOM
Transfer Swings. Clean & Press Left. Transfer Swings. Clean & Press Right. Transfer Swings. 
LFG

5 min KB Full Body Finisher - 013

Warm Ups

5 min Warm Up - 005

Lateral Lunges, Worlds Greatest Stretch, Bear Plank, Toe Taps & High Knees

5 min Warm Up - 004

Arm Circles, Pogos, Lunge Rotations, A Skips & High Knees

5 min Warm Up - 003

Over the Fences, Lateral Lunges, Reverse Lunges with Rotation, Hammy Sweeps & Down Dogs into Up Dogs.

5 min Warm Up - 002

Walkouts, World’s Greatest Stretch, Elbow Rotations, Hammy Sweeps & High Knees

5 min Warm Up - 001

Gym Workouts

Push push push!!!

Chest:
Push ups; I’ve put 1/3/5/10 as the reps. The goal is. Which ever rep you are. If you’re someone who can only do 3x perfect reps and not 10x. Then do 4x sets of 3x perfect reps. If you’re 5x perfect reps then do 4x5 etc etc for 10x. Meet yourself where you are. 
THEN, 
DB chest press, drop set in the reps so GO HEAVIER EACH SET!!!!!!
Then cable chest press. Notice its chest press not flys. We’re going for chest press volume here!

Triceps:
Skull crushers! LFG 
Single arm Tricep extension! Let me see what you got! Go to failure!

Then shoulders:
Lateral raises, 5x sets
Shoulder press 4x sets drop set go heavier each set if you can!

12/3/23 PUSH DAY

Pull day:
Cable face pulls to warm up that upper back. Challenge yourself with the weight on the last set.
Single arm rotational pull so that single arm strength. 
Laying bicep curls to hit the biceps from a different angle.
Go grab the heaviest DB you can row and row the shit outa it!
Lat pull down! Grip it and rip it baby!!

Finishing with biceps! Curl those bad boys!!

12/3/23 PULL DAY

Leg day! GET SOME!!

Warm up:
Side planks
High plank
Glute bridges

Main work:
Bulgarian split squats
SLRDL’s (double DB or single DB)

Barbell Backsquats
Barbell Deadlifts
As each set goes on go up in weight

12/3/23 LEG DAY

Main focus is barbell squats and deadlift. 
5x sets. 10x reps for first two. Use these as the warm up. Last 3x sets increase weight each set.

Warm up with the side planks for glute meds and adductors. 

Walking lunges before the squats and the DB deadlifts after the barbell deadlifts. 

LFG. Simple but effective. Grip it and rip it baby! Big lifts this week after your thanksgiving feasts this past week.

11/27/23 LEG DAY LETS GOOOO

All pull baby let’s go! 

Single arm rows first. DB then cable. 
Then double hand narrow grip rows. Lat pull downs and then all the biceps. 
Cables and straight bars. 
Finishing with pull ups. Use assistance machines if you need to. 

Now LFG no slacking this week earn those spud you all ate this past week!!

11/27/23 PULL DAY LETS GET SOME

Ok one my favorite workouts! 
Chest to start. Push ups. I’ve 3x10 BUT just do what you can. If it’s 3x3 or 3x1 or 3x7 then so be it. Only good reps. No shitty reps. 

Then incline chest press only 8x reps so go a weeeee bit heavier followed by cable flys! Chest is going to be so strong!!

Triceps in the mix. Cross body. My favorite. 
Then shoulders. Lateral raises 4x sets now! feel the pump!! Then the DB shoulder press. 4x sets dropping in reps so weight should increase. 

Then skull crushers and dips to finish LFG

11/27/23 PUSH BABY PUSH WORKOUT LFG

Push day!!! Earn your thanksgiving day feast with some moving some serious weight. 

Chest, push ups, incline chest press and then low flys. You’re hitting all angles of the pec with these 3x. Mid, high and low pec. 

Shoulders and triceps then. Lateral raises and cross body tricep ext before moving some heavy DBs with your shoulder presses. 

Finishing with skull crushers!

Welcome to my Playbook