Name: Playbook - Dana Linn Bailey - HIIT | Saturday | 3/30
Uploaded: 2024-03-31T23:13:17.225Z
Duration: 40 min
Description: HIIT | Saturday | 3/30

Done! 😅 After work instead of before. I definitely have more energy before work even at 4:30 am. 🥱

Dallas

Kathy

Jnet

Shelly Bacon Kelnhofer

That was tough. But we pushed thru and did it well.🥵💪🏻

3/30: HIIT
 
Ascending/Descending Set: 10-1, 1-10
- DB Hang Squat Clean  (45/30)
- Push-Up to Pike Reach Back
 
NOTE: pick on exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.
 
The (45/30) are just average weights to use for guys and gals. Obviously you can go higher to challenge yourself or lower to make sure you get through all of them with decent form..
 
AMRAP 16min
- 8 V-Ups
- 12 DB Thrusters (35/25)
- 16 Walking Lunges (35/25)
 
AMRAP 7min
- 10 Plank Knee to Elbow (R+L=1)
- 10 DB Alternating Hang Clean & Press (35/25)

- DB Hang Squat Clean  (45/30)
- Push-Up to Pike Reach Back
 
NOTE: pick on exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB Hang Squat Clean

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position 
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side, 
- Repeating back and forth for time or reps

Push-Up to Pike Reach Back

Ascending/Descending Set: 10-1, 1-10

- 8 V-Ups
- 12 DB Thrusters (35/25)
- 16 Walking Lunges (35/25)

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- 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 Thrusters

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

16 min AMRAP

- 10 Hanging Knee to Elbow 
- 10 DB Alternating Hang Clean & Press (35/25)

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High Plank Knee to Elbow (R+L=1)

- Clean the dumbbell up to your shoulder, dropping under to catch the dumbbell 
- Press the dumbbell overhead
- Reverse the movement back to starting position
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Single Arm Clean & Press

7 min AMRAP

HIIT | Saturday | 3/30

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

HIIT | Saturday | 3/30

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