Name: Playbook - Dana Linn Bailey - HIIT/ABS | Saturday | 6/18
Uploaded: 2022-06-27T00:14:05.471Z
Duration: 45 min
Description: HIIT/ABS | Saturday | 6/18

Subbed a mile run for the rowing and loved it!

Shelbi

Ashley Stubinger

Paige

Oh man, I love seeing my abs while doing these KB swings! 💪🏾😝

Jacqueline Grogans

Dana

Samantha

App is ace & loving the workouts...mostly just not a big HIIT lover but that's my personal preference rather than an issue

Lisa Gimenez-Codd

Lindsey

There is no Dana, there is only Zuul.!!!!! 😵💪❤️😆

JoMarie

Clarissa

Tracy Morgan

Did PT couldn’t do any of the work out .

sabrina moats

My very first HIIT workout on the DLB App I’m dead 😵

Jessica

Denise

Sarah

This was hard and amazing at the same time

Pamela Harris

Woah, this was the first time I’ve ever done these hang cleans and shewwww 🔥🔥

Kristin

That workout kicked my a**! Thanks DLB! I needed that!

Diana Whitford

Jann

Ashley

Krisean

Lacey

I was really confused on how many sets we do I’m not sure if I even did it right but I was sweating

Holly

Finished with 1.5 mins left on the last round!! Hate to say it but this is what my body craves.  Need more like this.

Jenn

Barbell hang squat cleans were my favorite!

Kassey Lay

That was tough but awesome. Great combo's most definitely🙌💪

Louanne

Dawn

chris

I don’t know I’ve ever attempted toes to bar before 🙊 so I ended up having to modify it, but I really enjoyed it and enjoy trying new stuff in workouts! Something for me to work towards improving for sure. Thanks for the push on a Saturday! 🎉

Jenna

This was my first AMRAP workout and I feel SOOO good!! More of these?

Courtney

Jerry

Roberta

Bodybuilders hate endurance...this smoked me lol

Trisha

Holy sweaty 🥵 fire 🔥 loved it. 💪🏼😘🥰💪🏼

Edith

Shawna Foerster

STTP

Mindi

Still taking mental break from my gym, this was so good after leg day yesterday.... so good....😜❤️

Carolyn J

Kendall

Seating!!!  Perfect ending for a week of exercises

Joycelyn BENJAMIN

Randi Armstrong

Did back and abs, swiped so it woyld mess with my week.

Maritza Pena

Can't do the suggested weights and heights yet, but happy I got through 5 rounds of each set 🥵💥

Elle

I thought I was going to know on heavens door! 😫😫😫

Glad I went first thing in the morning 🥵

Annika

6/25: HIIT/ABS

Warm-Up: 1000m Row (60%)

7 min AMRAP:
- 5 Hang Power Cleans (115/85)
- 10 Box Jumps (30/24)

Rest 2 mins then move to next 7 min AMRAP

7 min AMRAP:
- 12 KB Swings (55-60/40)
- 6 Toes to Bar

Rest 5 mins then move to the 16 min circuit

16 min AMRAP or Complete 5 Rounds for time:
- 21 Russian KB Swings
- 14 KB Goblet Squat
- 7 Cal Row

- 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) @60%

- 5 Hang Power Cleans (115/85)
- 10 Box Jumps (30/24)

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Press hips back and lower to parallel
- Extend your legs to stand up

Barbell Hang Squat Clean

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

7 min AMRAP

- 12 KB Swings (55-60/40)
- 6 Toes to Bar

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB Swing

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging Toes to Bar

16 min AMRAP or Complete 5 Rounds for time:
- 21 Russian KB Swings
- 14 KB Goblet Squat
- 7 Cal Row

- Standing with your feet close
- Hold a single dumbbell or kettlebell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB/KB Goblet Squat

Row (Erg)

16 min AMRAP

HIIT/ABS | Saturday | 6/18

Elina

Lucy

LEGS | Monday | 4/15

Omg, new PR on the triceps bench dips!! I felt curious; "can I manage a 5 kg instead of 2,5?" So I tried - and I did it!! All 4 sets with good form! Amazing workout, feeling strong after 💪💪💪👌

Hege

Claudio

Darcie

CHELTS & TRI’S | Tuesday | 4/16

Naveen

Great workout and a better day!! Win, win!

Debra

BACK & BI’S | Wednesday | 4/17

Karla

Cindy Freeman

Vicky

LEGS | Thursday | 4/18

Another awesome delt day, loved this one. I think delts is my favorite day 🤩

Melissa

Just coming off the push/pull program, 3rd day back on the daily. Really enjoyed this one. Short & sweet but still, what a burner 💪🏽🫠

Summer

DELTS | Friday | 4/18

Alice

This workout darn well almost killed me 🤪

Jennifer

Wow!! I only did 3 rounds of the WOD and completed the core workout. Feeling great! WOD kicked my ass took me about 50 minutes.

HIIT/ABS | Saturday | 6/18

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