Name: Playbook - Dana Linn Bailey - CORE
Uploaded: 2025-09-21T22:16:51.210Z
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?

Stacy

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

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

Latchman Harrilal

ROBERT

ARMS/ABS

Bicep & tricep triple sets…huge pump!  👍🏻💪🏻. Bookmarked!

Becca

Alt to push-ups needed got carpet tunnel. Just as I had perfected push-ups. Never could do 1 now 6 in row. But killing g my fingers after

Christy T

Samantha

Loved it!!! Did Battle ropes instead of sprints since knee started pulling and was still a killer!

Kassey Lay

CONDITIONING/CORE

Simply love this session. It is all about pain 😁

Kata Veronika

Becky

Vikki

ARMS & ABS

Always solid. Took myself to the gunshow!

Candace

Jessica

Elnaz

Wendy Walkabout Ellis

Sandy Rdz

 Conditioning & Core

Satwinder

Marc

Wasn’t sure if the last circuit was 10 or 40min 🤷🏽‍♀️

Tamara

Sharaleen Brown

Conditioning & Core

Kelly

Estefany

ABS (Giant Set)

Martha

Kristan

CORE CIRCUIT

Chandra

Brittany

Andrea Copenhaver

Gretchen

In the last few weeks I’ve been using your program I have seen a drastic change in my physique! I’m excited to see where I’ll be in another month

Dana

 Pull (Back/Rear Delts/Biceps/Abs)

I love these ab workouts!! You can fit them in any time of the day and do them almost anywhere. 🔥

CORE

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