Name: Playbook - Dana Linn Bailey - 20 MIN TABATA & ABS
Uploaded: 2022-05-13T21:24:27.951Z
Duration: 30 min
Description: 20 MIN TABATA & ABS

First time trying  workouts in my god Am I breaking a sweat

Abraham Davila

Trying this out. So far i like it. Love the clock countdown. The instruction video. It was short and to the point of grtting my heart rate up. 👍

Lisa

Sagan

Leigh Quayle

Sarah

Omg!! My bill sprints have gotten much better 🏃🏻‍♀️

Danielle

O…M…G
Doing this after legs today 🥵
Instead of the ski I did big boys and burpees. As for the abs I did some dead bugs and in and outs to replace the hollow body rock cause I suck at it 🤣

Lexi

Yep..every week.. what a great way to end a Monday!! BOOM

Cheryl Otto

Andrea Moore

I’m dying but like a good dying 😂🤣🔥

Tera

Good one I love these fast tabata👊👊👊🖤🖤

Crystal G.

Jaryn Becker

🥵🥵🥵🥵🥵🥵🥵
Always need to make the cardio interesting otherwise I get board! Tabata is my fav 🤪

For something that looks so simple... It REALLY KICK ASS!!

Lynsey

Glad I downloaded this app, now incorporating HiT/Cardio is going to really help bodybuilding dream 💪, thank you Dana.

Kelly

Definitely a good one. Need to hit more cardio and this is proof

Amanda

Mitchell Millsap

KILLER…I’m so not in shape right now.

Sernetta V. Quick

Ranald Joyce

Beth

I couldn’t get the timer to stay continuous. Hopefully it was just something I was doing but it was frustrating

Allie

sure if you want to come see it is a perfect time to get together call me when you're on your sybian

Spencer

Rania

Brianne

Goinpeace3#

Brandi

Loved the pace and different HIIT segments.

Amber

Had to sub all cardio with spin bike - snowed in at home. Short, sweet and sweaty.

Anna Schuett

Timer should run continuously rather than having to reset through each.

Randi

20 MIN TABATA & ABS

Warm-up: 5 min jog at 6.5-7.0 mph
 
4 MIN TABATA: 20 ON / 10 OFF
20 sec ON: Flat Road Sprint (10.0-12.0)
10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN
 
ABS x 3 rounds of 30 sec
Hollow body rocks
Hollow body fly aways
 
4 MIN TABATA: 20 ON / 10 OFF
Ski Erg (or any other type of cardio machine)
Tire Flips (or burpees)
 
ABS x 3 rounds of 30 sec
Weighted Double Crunch Knee Tucks
V-sit up & overs
 
4 MIN TABATA: 20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
EVERY MINUTE ADD 1% on incline

Treadmill incline walk (jog)

20 sec ON: Flat Road Sprint (10.0-12.0)
10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN

Treadmill sprints

4 min TABATA

- 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

- 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

Ab Circuit

20 ON / 10 OFF
Ski Erg (or any other type of cardio machine)
Tire Flips (or burpees)

- Stand arms length away from the computer of the skierg
- Grasp the handles
- Pull the handles down to your sides with a slight bend in your arms to avoid tricep fatigue
- Raise your arms back to the starting position
- Work for time, distance, or calories

Skierg

- 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 bring your hands over your head

Burpee

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow body double crunch

- 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

20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
EVERY MINUTE ADD 1% on incline

20 MIN TABATA & ABS

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