Name: Playbook - Dana Linn Bailey - HIIT | Saturday | 5/4
Uploaded: 2024-05-05T22:54:19.770Z
Duration: 45 min
Description: HIIT | Saturday | 5/4

Shelly Bacon Kelnhofer

Wasn’t ready for that🫨great workout!!

Raquel

I was not mentally prepared for this one.

Jennifer

Krisztina Balogh

5/4:  HIIT or REST DAY
 
4 Min HIIT: 20sec ON 10sec OFF
- Max effort Cardio Of Choice
- High Plank to Extended Plank
NOTE: You are going non-stop for 4 mins straight. First 20 sec is Max effort Sprint, 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 1/2 Burpees
• Minute 2: 16-20 DB Thrusters
• 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 High Plank Opposite Toe Touch
- 12 Plank Shoulder Taps 
- 12 V-Ups

- Max effort Cardio Of Choice
- High Plank to Extended Plank

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Max effort Sprint, 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

Cardio Of Your Choice

- 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 1/2 Burpees
• Minute 2: 16-20 DB Thrusters
• Minute 3: 18-22 Push-ups
• Minute 4: 25 Double Under or 50 Singles
• Minute 5: 45 sec Plank Hold

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

- 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

- 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 High Plank Opposite Toe Touch 
- 12 Plank Shoulder Taps 
- 12 V-Ups

- 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

- 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

Shelly

Tough. Push ups kicked my ass. Had to adapt. Struggled to keep form with skull crushers. Switched to a weight bar

HIIT | Saturday | 5/4

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