Name: Playbook - Dana Linn Bailey - FULL BODY HIIT
Uploaded: 2023-12-27T14:27:39.517Z
Duration: 60 min
Description: FULL BODY HIIT

Michelle

Jason Rakes

This was exhausting after the leg workout

Bailey

Excellent push.  Treadmill instead of bike and row

Teresa

Love these hiit workouts! Use this today for my cardio day.

Isabel

Lily

Loved it!!! Heart rate is up and abs are burnin

Julie

Had to substitute some exercises but did what I could. Really sore & tired today but I'm glad I did something. Thanks Dana 😊

Leigh

Sara

Amazing workout! I am sweating like crazy! 💪🏻

Ashley Stubinger

Lacey

Digging deep on hitt day. Totally didn't want to do it. Did it. Done! No one cares work harder 🙌

Louanne

Omg so good... modified this today since I'm traveling and still got my sweat and burn on🔥

Carolyn J

This was epic. Almost puked. Glorious!!!! 🔥🔥🔥🔥💪💪💪💪🤯

Larry

Ashley

Roberta

STTP

Sarah

Danielle

LOVED ALL OF IT! Did HSPU instead of push ups . Sweat it off for sure!🔥

Dawn

Brandi

Sh@t what a way to start my Saturday 🔥

Amy Maus

Really need to up my core game!
Sure is my weakness, Dana makes it looks so effortless!

Melissa

Edmur

Loved it! But u have done this hit a bunch!!! Switch it up!!! I did my own this morning u should do it!! Run a mile 100 burpees run a mile!!! 30:30!! Also come to Wyoming!!!

Britt

4 Min HIIT: 20sec ON 10sec OFF
- Max effort Assault Bike OR Treadmill Sprints (at 6-8% incline)
- High Plank to Extended Plank
NOTE: You are going non-stop for 4 mins straight. First 20 sec is Max effort Sprint on Bike or Treadmill, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank.  Then off for 10 then back to sprints. You are going as hard as you can for each 20 sec effort.  You should be breathless for the sprints. 

EMOM: for 25 minutes (5 sets)
- 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

Core Circuit: 3 Rounds x 30 sec each
- Hollow Body Fly Away (add 3-5lbs in hands)
- Weighted Hollow Body Flutter Kicks (weight in hands behind head)
- V-sit Up and Over

4 Min HIIT: 20sec ON 10sec OFF
- Max effort Assault Bike OR Treadmill Sprints (at 6-8% incline)
- High Plank to Extended Plank

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Max effort Sprint on Bike or Treadmill, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank.  Then off for 10 then back to sprints. You are going as hard as you can for each 20 sec effort.  You should be breathless for the sprints.

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High Plank to Extended Plank Walk

4 min TABATA

EMOM: for 25 minutes (5 sets)
- 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

- 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)

- 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

3 Rounds x 30 sec each
- Hollow Body Fly Away (add 3-5lbs in hands)
- Weighted Hollow Body Flutter Kicks (weight in hands behind head)
- V-sit Up and Over

- 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

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kicks

- 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

Core

FULL BODY HIIT

Fotini

Not the best. Was suppose to do quads but something came up and only had like 205 minutes.  Modified time a little but anything is better than nothing

Tracy

Joseph Bellinger

HIIT

Dallas

CYNDI

Sasha

20 MIN TABATA & ABS

Lisa Meinhart

Amber

Wow!!!!! 🦵🔥 💨 
400- 9.5mph sprint on treadmill
200- 10
100- 11
50- 12

TRACK or Treadmill HIIT

Bunny

Finding out the only way I will do cardio is through your app haha.  It's done quick and it's challenging!  Love it!❤️‍🔥

20 MIN TABATA CARDIO

Robert

Eric

Madelene

HIIT CARDIO

Tsakane

Alice

After the flat sprints, 7mph felt like a casual stroll... and then that incline corrected that. Lol.

TABATA & ABS

Angela Chapparosa

Would like to see more hiit workouts like this

Kylie

HERO WOD "Scotty" & ABS

Awesome! Wasn’t able to hit all the speeds, but have a starting point so I can see my progress! Will be doing this again and again and again!💥

Sina Sena

Loving this session 2nd time doing it and hooked 🙏

Leanne Kiehne

Dagmar Marrero

HIIT/ABS

Ariana

Nayeli

HIIT/CORE (Warm-up included)

Jackie

Really enjoyed the mix with cardio and weights today

Laura

HIIT (METCON)

Michelle Evans

Karl

It’s been a min since I have done hiit lol

Dariana Cleghorn

HIIT (AMRAP)

Vanessa

HIIT/CORE

Caitlin

Kassey Lay

Isadora

Jorden Aguirre

Too much rowing for my taste but I switched it to incline treadmill for cardio and loved it!

FULL BODY HIIT

Community

More workouts from Dana Linn Bailey