Name: Playbook - Dana Linn Bailey - W4/D6 HIIT
Uploaded: 2024-01-07T22:36:10.330Z
Duration: 45 min
Description: W4/D6 HIIT

Good HIIT workout after 5 days off 😵‍💫😁

Lindsey Williams

Lance

Mónica

Tricia

Samantha

Beth

You know, you look at what seems like little stuff that will be an easy day. DON’T YOU BELIEVE IT… 
But I finish modifying to make it work in my space, with what I have and finish, it feels Great!

Lisa Plenty

Matthew

Catching up on this last week being out sick. 💪🏻

Liz Wetherby

Luke

Ann Marie

Darcy

Carmen Brammer

Stacy

1st DLB workout in a long time….man I’ve missed this!

Jessica

Jordan

Sarah

My 6 year old son wanted to do this one with me today. We had so much fun!

Monique

Jose Valencia

Amelia

Michelle Metcalf

Heather

I love that the plyometrics was added.👏🏽👏🏽❤

Dez Chavis

Mandy

This was a nice! Had fun with this tabata!!

Tiffany

Ezequiel

Stephanie

Michele

Lacey

Michael

Nancy Dougherty

Amy Robinson

Erkan

Guillermo

Chiseling this masterpiece one day at a time, loving every second! Great HIIT!! Thank you Dana❣️💯🤘

Hanna Garcia

Never have i ever done a workout like this

Victoria

I am dying. 
I did a 5 mile hike this morning and my legs are burning

karla cartagena

Ack......toasted.  here i was planning to rest today, 🙅‍♀️ nope.

Shelly Bacon Kelnhofer

I’m always amazed that a workout so “simple” can be so challenging! 🔥

Kinsey

Minerva

Brandon

Tara

This one killed me 😅 my legs were jello from yesterday so I definitely had to push through! I had to modify a bit because some moves I still can’t do since my C-section 💕

Selena Gonzales

Anne

I have never sweat so much in such a short tim

Hunter

Joycelyn BENJAMIN

I did it completely very slow - added seconds.  This HIIT Saturday’s help my eye-hand-body coordination.  Having a sedentary job-lifestyle has negatively impact.  So happy I finally dared to try DLB daily after following Dana for years…!

Beatriz Marie

Hannah Sierra

HIIT/CORE
Habit Transformation Challenge Day 27

PRIMAL SWOLEDIER DB SHREDDER: 
6 sets
40 sec ON each exercise
20 sec OFF each exercise
60 sec between each round
 
- Seated DB Curl to Arnold Press
- Legs Up Crunch
- Pike Pushup (neutral grip on dumbbells)
- Weighted Side to Side Bench Step Up
- Alternating Knee Drive Weighted Crunch

40 sec ON each exercise
20 sec OFF each exercise
60 sec between each round
 
- Seated DB Curl to Arnold Press
- Legs Up Crunch
- Pike Pushup (neutral grip on dumbbells)
- Weighted Side to Side Bench Step Up
- Alternating Knee Drive Weighted Crunch

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps 
- Press the dumbbells overhead rotating your wrists/arms as you press up 
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Seated DB Curl to Arnold Press

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees, feet on a bench
- Keeping your chin tucked 
- Crunch up and touch your feet
- Lower back stays in contact with the floor throughout the movement

Legs Up Crunch

- Start in pike position , hands elevated on DBs with feet elevated on a box or bench
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Pushup (neutral grip on dumbbells)

- Holding dumbbells at your sides 
- Standing next to a bench or box
- Place your foot on top of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down on the opposite side
- Repeating back and forth for time or reps

Weighted Side to Side Bench Step Up

Alternating Knee Drive Weighted Crunch

PRIMAL SWOLEDIER DB SHREDDER

W4/D6 HIIT

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Bruce

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

My shoulder is in recovery, feels great to perform some new movements!

Melissa

Lexie

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Shay

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W4/D6 HIIT

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