Name: Playbook - Dana Linn Bailey - CORE
Uploaded: 2024-09-13T22:32:34.133Z
Duration: 40 min
Description: CORE

Ariana

took me a good 1.5 hours to finish it, but i eventually got there 🥴

Lana

Shelbi

Shar

Brooke

I did a 500 meter row, not 500 min lol I shit to do.

Samantha Laney

I usually have my husband with me to go through the pain with me but it sucked by myself today 😭🥴😮‍💨

Kristin

Didn't want to do today.  That sucked! But grateful I did and grateful you have everything laid out so I can just push through!

Louanne

Tough! I was a little confused on the EMOM thinking “what alien would be able to go though all of theirs exercises in one min??” 😆😆 then realized it was each exercise = 1min…right?

Sinktime.1

STTP

I really like this HIIT and abs workout...  great  end to the week of strength training

Joycelyn BENJAMIN

To timer is a great tool for these exercises

Ashley

OMG... I probably need more of this in my life..had to modify numbers to keep it amazing and not die...well I died a little..😂😳❤️👌

Carolyn J

Nabori

Amy Maus

Oh yeahhh it's burning... nice workout, i like the core excercises very much 💥💥🥳

Annemie

Tiffany

My favorite this week!!!! Come to Wyoming to my gym pretty plz!!!

Britt

Randi Armstrong

Was amazing, but assuming you meant 5:00 row warm up not 500 minutes!?!?  Ha!   Great workout.

Brooklyn

Leigh

ABS :
30sec ON / 15 sec OFF x 3 rounds
- Plank to Pike Hops 
- Lying Hollow Body Knee Tucks
- Plank Up Down (elbows to hands)
- Lying Leg Lifts/ with butt lift

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- 10 DB Thrusters (35/20)
- 10 DB Renegade Row (push-up to row both sides)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Complete a dumbbell push up
- Repeating with the opposite arm 
- Working back and forth for time or reps

DB Renegade Row + Push-up

7 min AMRAP

for 20 minutes (OR 4 rounds)
- Minute 1: 12-16 cal ROW
- Minute 2: 16-20 Wall Balls (20/14)
- Minute 3: 18-22 Push-ups
- Minute 4: 25 Double Under or 50 Singles
- Minute 5: 45 sec Plank Hold

- Starting an arms distance away from the wall or target 
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement for time or reps

Wall Balls

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push-ups

Double Under: Jump rope with the rope passing under your feet twice each jump (25 reps)

Single Under: Jump rope with the rope passing under your feet once each jump (50 reps)

Double Unders or Single Unders

- 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

EMOM

30sec ON / 15 sec OFF x 3 rounds
- Plank to Pike Hops 
- Lying Hollow Body Knee Tucks
- Plank Up Down (elbows to hands)
- Lying Leg Lifts/ with butt lift

- Start in a high plank position 
- Keeping your legs straight hop your feet forward into a pike 
- Hop your feet back out to plank
- Repeating the sequence for time or reps

Plank to Pike Hop

- Start with your arms and legs extended 
- Bring your knees in towards your chest 
- Extend your legs back out with out touching the floor

Hollow Body w/ Knee Tuck

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk - Up & Down

- Lying on your back, hold a barbell straight up above your shoulders
- Raise your legs up, pointing your toes to the ceiling
- Lift your hips up, pushing your toes up
- Reverse the movement with control
- Engaging your core throughout the movement

Barbell Leg Lift + Hip Lift

CORE

Love these!! These HIIT exercises are perfect for your rest day ❤️

Lexie

Great workout, killed the abs not sure about the example videos zooming in not sure if just my app is doing it or if it's a new feature.

Eric Lish

Tobias

Carol Metcalfe

Patricia

I feel like this will be way better when my core is stronger lol a week back makes it tougher for sure…

Dallas

Nice, quick, killer workout! 

I’ll be here melted to the floor for just a bit longer… lol

ABS (Giant Set)

Carrie Garcia

MARIYA

Alicia Golladay

CORE CIRCUIT

Dont sell yourself short on high plank toe touches in the last rep! Every rep matters

Stephanie

Tara

Kassey Lay

Day 1 of accountability challenge down I added the abs as extra

Holy smokes, the dragonfly ab move was so tough! Loved it

Caroline

Added different exercises to accommodate my back

Arly

Was súper i
No pude terminarlo por falta de equipo.

Jose

Christy

Okay,had to modify. Haven’t done core work in a long time. 👍🏻🔥

Tamu

CORE (For time)

Kiera

12:40 
Those butterfly sit ups felt like forever😂
But my abs are on 🔥🔥🔥🔥
Loved it!

CORE

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