Name: Playbook - Dana Linn Bailey - HIIT/ABS
Uploaded: 2023-12-27T14:27:39.451Z
Duration: 35 min
Description: HIIT/ABS

Caitlin

Kassey Lay

Isadora

Jason Rakes

Teresa

First HIIT for my personal challenge to get unfluffy. I died a little. Thanks DLB.

Veronica Conran

Julie

Sarah

Love sprints but I hate working abs but I got through it!! 🙌🏻

Samantha

Ashley

These HIIT workouts are always the ones I hate the most but always just what my body needs, I always feel better after HIIT day 🤣

Anna

Moriah

Saving this one for days I want to kill myself 🔥

Katrina

Shannon

This was a solid session to wrap up this week.. thanks  DLB

Joycelyn BENJAMIN

So good. I used assault bike...that was serious...and maybe a little nuts 😜 loved the ab combo 🔥🔥🔥

Carolyn J

Judy

Didn’t have a as treadmill so just ran for those points of the workout

Monique

Did it on the stair climber instead…Im dead

Mikayla

Did this tonight with a group of friends! It was great!

Randi Armstrong

Britt

I really enjoyed this one! I got a really purifying sweat going on

Denise

Warm-up: 5 min at 6.0 mph

15 min Tabata:

4 ROUNDS : 40 sec SPRINT (10.0+ speed) @ 3% incline/ 20 sec OFF 

90 second recovery (walk)

4 ROUNDS : 30 sec  SPRINT (8.0+ speed) @ 6% incline/ 15 sec OFF

90 sec recovery (walk)

6 ROUNDS : 20 sec  SPRINT (7.0+ speed) @ 9% incline/ 10 sec OFF

1 min COOLDOWN

NOTE:  Tabata is just intervals with short rest times. The first set of sprints is 4 minutes with 40 seconds on and then 20 seconds off. So, 40 seconds sprinting, 20 seconds resting repeating until you get to 4 minutes total. Then you will walk 90 seconds for recovery and move on to the next 4 rounds. Since this is Tabata and the recovery time is very short, I keep the treadmill going when I step off to the side.  Then its already up to speed for the next interval. Just be careful hoping back on with the belt still going.


Ab Circuit:  3 ROUNDS: 30sec each
- Single DB Turkish Situp (30 sec each side)
- DB V-sit Russian Twist
- V-sit Up and Overs
- Hollow Body Flutters

Treadmill Walk (WARM UP)

4 ROUNDS : 40 sec SPRINT (10.0+ speed) @ 3% incline/ 20 sec OFF

Treadmill Sprint

Treadmill Walk (RECOVERY)

4 ROUNDS : 30 sec  SPRINT (8.0+ speed) @ 6% incline/ 15 sec OFF

6 ROUNDS : 20 sec  SPRINT (7.0+ speed) @ 9% incline/ 10 sec OFF

Treadmill Walk (COOL DOWN)

- Single KB Turkish Situp (30 sec each side)
- KB V-sit Russian Twist
- V-sit Up and Overs
- Hollow Body Flutters

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping the dumbbell overhead with shoulder pushing up
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

DB Turkish Sit-up (R)

DB Turkish Sit-up (L)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso reaching the dumbbell side to side

DB Russian Twist

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit Up & Over

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kicks

Ab Giant Set

HIIT/ABS

Fotini

Not the best. Was suppose to do quads but something came up and only had like 205 minutes.  Modified time a little but anything is better than nothing

Tracy

Joseph Bellinger

HIIT

Dallas

CYNDI

Sasha

20 MIN TABATA & ABS

Lisa Meinhart

Amber

Wow!!!!! 🦵🔥 💨 
400- 9.5mph sprint on treadmill
200- 10
100- 11
50- 12

Bailey

TRACK or Treadmill HIIT

Bunny

Finding out the only way I will do cardio is through your app haha.  It's done quick and it's challenging!  Love it!❤️‍🔥

20 MIN TABATA CARDIO

Robert

Eric

Madelene

HIIT CARDIO

Tsakane

Alice

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

TABATA & ABS

Would like to see more hiit workouts like this

Kylie

Ashley Clouthier

HERO WOD "Scotty" & ABS

Awesome! Wasn’t able to hit all the speeds, but have a starting point so I can see my progress! Will be doing this again and again and again!💥

HIIT/ABS

Community

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