Name: Playbook - Dana Linn Bailey - HIIT/ABS | Saturday | 5/14
Uploaded: 2022-05-15T23:03:02.823Z
Duration: 45 min
Description: HIIT/ABS | Saturday | 5/14

Wow them was amazing!!! Really kicked my a$$ 😬

Christina

sabrina moats

Lacey

Loved the 16 min amrap. 10 rounds total @25’s.

Annemieke

I'm happy I took my rest day yesterday for this. But now I'm nervous about how much pain I'll be in for this weeks split. Scary, but love it lol

John

lucy

Loving the new layout! First time fitting HIIT into my week. Humbling to say the least! 💪 Thanks Dana for keeping it engaging and interesting!

Sarah

I need to work on these type workouts …. Tells me I needed this type of stuff added in to my routine .

Denise

Jackie

Erica

Okay I’m literally so sweaty 🥵 omgggg

Lisa

My first HITT workout with this program and it was KILLER 🤌🏻✨✨

Chelsea Clayton

That was a perfect HIIT workout! Sweaty, strong and not too long! 💪

Sapphira

When did I get strong enough to do clap push-ups! Great workout

Chris

Thank you 🔥🔥🔥🔥🔥🔥🔥🔥🔥

STTP

Deborah

LOVE sleeping in and getting a sweat on with this new Sat programming! Love getting my strength done m-f!  Did BB for cleans.

Dawn

Hayden

some random gym member creeped at me doing this workout and was interested in it that they asked me to send this workout lol. it’s a killer workout.

Jacklyn

Deanna

Jason Renth

Serena

HIIT day is harder than a typical lifting day🥵, intense!!!
Wasn’t sure if last section was 7min or 7 rounds, did 7 rounds it took 10min…more than less is better🤩

Melissa

My gosh. I didn’t want to do some of these coming off a hurt hip, but I pushed through. Damn. 🔥☄️

Shannon

Ashley

I like anything without sumo pulls they are way hard :)

Amanda

Gabrielle

Cressida

Leigh

Great workout want to puke.... Maybe die but it was intense

Jason Young

I loved this one!!!! Like really loved it!

Heather

Jody

5/14: HIIT/ABS

Ascending/Descending Set: 10-1, 1-10
- DB Hang Squat Clean  (45/30)
- Clap Push-Up 
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 16 MIN
- 8 V-Ups
- 12 DB Thrusters (35/25)
- 16 Walking Lunges (35/25)

AMRAP 7 mins
- 10 DB Bentover Rows (35/25)
- 10 DB Alternating Hang Clean & Press

Ascending/Descending Set: 10-1, 1-10
- DB Hang Squat Clean  (45/30)
- Clap Push-Up 
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 in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land safely and repeat for time or reps

Clap Push-up

Ascending/Descending Set

AMRAP 16 MIN
- 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 Thruster

- 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

AMRAP

AMRAP 7 mins
- 10 DB Bentover Rows (35/25)
- 10 DB Alternating Hang Clean & Press

- Hinge at the hips to lean forward, with a dumbbell in each hand
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, pulling toward your hips/pockets
- Engage your lats as you pull up 
- Lower the dumbbells down in a controlled motion

DB Bent-over Rows

- 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

HIIT/ABS | Saturday | 5/14

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