Name: Playbook - Dana Linn Bailey - HIIT | Saturday | 5/4
Uploaded: 2024-05-05T22:54:40.042Z
Duration: 45 min
Description: HIIT | Saturday | 5/4

Diana

HIIT not possible today, quads still too sore so had to opt for an old arm/abs day, still awesome.
Done hiit twice this week so fair.

Melissa

Keile

5/4:  HIIT or REST DAY
 
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 isMax 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
- 12 Hanging Toes to Opposite Hand 
- 12 Plank Shoulder Taps 
- 12 V-Ups

- 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 isMax 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

4 Min HIIT: 20sec ON 10sec OFF

• 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: for 25 minutes (5 sets)

- 12 Hanging Toes to Opposite Hand 
- 12 Plank Shoulder Taps 
- 12 V-Ups

- Start by hanging on the bar, and focus on activating your core 
- Curl one leg up until your toes touch the bar at the opposite hand
- Repeat to the opposite side

Hanging Toes to Opposite Hand

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps (R+L=1)

- 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

Core Circuit: 3 Rounds

HIIT | Saturday | 5/4

Since I missed Mondays workout I came back into the gym to get it in!! Second time today the workout has made me shake😍😍 love that so much.

Amber

Amazing !!! Totally dead but feeling great!!! 🖤💪🏼

Kristin Smith

The two exercises - around the world and lateral raises are shoulders so I was confused on why they were in this chest/tri workout . Wondering if it was a mistake

Brittany

Chest & Triceps | Monday | 5/13

Dana….who pissed you off for making this crazy ass workout?!  😂😂😂😂.  BRUTAL but I happy I stuck with it and got it done!  GEAH GEAH!!

Aaron Tucker

Maria

Dexter

Legs (Quads) | Tuesday | 5/14

Really enjoyed that bicep burner at the end.

Gina

Lina_Maria Cardona

Ralph John Roy

Back & Biceps | Wednesday | 5/15

It was phenomenal can’t even move my shoulders well thanks to the crazy pump 
The first exercise TRX had to switch it up due to everything body using it but love the burn

HIIT | Saturday | 5/4

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