Name: Playbook - Dana Linn Bailey - HIIT & Core
Uploaded: 2023-11-22T05:16:36.973Z
Duration: 45 min
Description: HIIT & Core

Tsakane

Rochelle

Had to do TRX rows and knee raises but still straight dead. 🔥💀

Marcheta McKinley

Lara

Malinda

Plan on doing this Once per week love it. Keeps kicking my ass all the time

Laura

Britt 

Haley

Candice Peterson

Love this. Please make more of these!!! 🤘🏼🤯

Candice Murphey

Danni

Kelsey

❤️🔥💪🏻 loved it!!!! Hope one day to train with you 🫶🏻

Fotini

HIIT/CORE 

- 500 meter light row

DANA & BROOKE WOD - For Time
2000m Row
20 Wall ball shots (12-14lb) 
20 Inverted Row
20 KB swings (25-35lbs)
1000m Row
20 Wall ball shots (12-14lb) 
20 Inverted Row
20 KB swings (25-35lbs)
500m Row
20 Wall ball shots (12-14lb) 
20 Inverted Row
20 KB swings (25-35lbs)
GOAL: under 30mins

AB Circuit: 3 Rounds for Time
1. 10 Toes-to-Bar
2. 20 High Plank Opposite Toe Touch
3. 10 Elbows-to-Knees
4. 20 Toe Touch

- 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 (easy pace)

Rower

- 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

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB swing

Dana & Brooke WOD

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

- Begin in a high plank position 
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Hang from a bar and focus on activating your core
- Tuck your knees up to your elbows 
- Lower and repeat

Hanging knees to elbows

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

Ab Circuit

HIIT & Core

Joseph Bellinger

Breanna

HIIT

CYNDI

Sasha

Fucking reality check LoL but loved every painful second

Nicole Storm

20 MIN TABATA & ABS

Edith

Alyssa

TRACK or Treadmill HIIT

Crystal

Kassey Lay

Amber page

20 MIN TABATA CARDIO

Alice

I love HIIT it’s quick and makes me sweat like a beast!!! 🥵

Danielle

We don’t have a ski machine so I did jump rope instead 🥵

HIIT CARDIO

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

Amber

TABATA & ABS

Would like to see more hiit workouts like this

Kylie

Ashley Clouthier

HERO WOD "Scotty" & ABS

Loving this session 2nd time doing it and hooked 🙏

Leanne Kiehne

Dagmar Marrero

Karla

HIIT/ABS

Nayeli

Michelle

Timer with each session , because I have to stay pressing next .

Nicole

HIIT/CORE (Warm-up included)

Katie

Charla Oien

HIIT (METCON)

Leigh

Samantha

Only the push press felt right but it was a good challenge with limited equipment and exercises. Thank you.

HIIT & Core

Community

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