Name: Playbook - Dana Linn Bailey - HIIT/ABS | Saturday | 5/28
Uploaded: 2022-05-29T21:17:45.131Z
Duration: 60 min
Description: HIIT/ABS | Saturday | 5/28

mario

Cressida

Dawn

Hubby and I did it together and it was awesome!

Robyn

Caitlin Phillips

Marla

The perfect amount of challenge! I weigh 97lbs so i put a 10 on each side of the barbell whenever it required a barbell. Good for the reps!

Jasmine

Sarah

Understanding the app and moves much better. Great workouts thank you

Nick

Autumn

Would like to see core more than once a week if possible.

Erin

Shawna Davis

Krisean

Candace

Steph

Lacey

Great workout I had to add other things because I do not have a rowing machine 
Kettlebell swings jumping jacks mountain climbers reverse lunges speedskaters bicycle crunches squats Burpee’s and reverse crunches

Ronda

Taylor Morrow

Zeemin

veronica

Jason Renth

Holy shit! My first ever DLB HIIT workout. It was a perfect mix of strength and cardio!

Leslie

Elisabeth

Elle

Lisa

🔥🔥🔥🔥🔥🔥🔥🔥🔥💪🏿💪🏿💪🏿

STTP

Karri

Jennifer Smalls

Jennifer

F*cking killed it with this one!! ❤️💪❤️

Megan

So brutal. That core at the ending was not easy

Kayla

Candice Peterson

Joycelyn BENJAMIN

Judy

Fredrik Persson

Didn't think I'd ever enjoy HIIT cardio again! A tough one but good 👍 💕

Ashley

Lori

Push up was not graceful but surprised that I can actually do it! 🤩! … LOVE HATE kind of relationship with those kind of HIIT! 😝🫶

Julie

Clearly need to do more abs when that was the hardest part of the workout for me.

ANNA

Gina

Artaya

Dana

Daaaaaamn!! The sweat drips during this one…

Casey

Omg 🔥😳 I struggled with the thrusters but I’ll get better at them, would be my 1st time doing those

Raina Beesley

Ok ok...looked a lot nicer on the screen!

5/28: HIIT/ABS

Warm-up:
5 min on Rower (50-60%)

4 Min TABATA: 20sec ON 10sec OFF
- Wide to Narrow Jumping Push-ups
- Squat Jumps

CUPLET:
Part 1: 1 ROUND for TIME
- 18 Cleans (Barbell or DB)
- 500m Row

Part 2: 2 ROUNDS for TIME
- 12 Ground to Overhead (Barbell or DB)
- 300m Row
* No break between rounds

Part 3: 3 ROUNDS for TIME
- 10 Thrusters (Barbell or DB)
- 200m Row
* No break between rounds

CORE: 3 Rounds of Time
- 12 Alternating Single Leg Jack Knife
- 12 V-sit double crunch
- 12 High Plank Knee to opposite elbow

- 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 (50-60%)

4 Min TABATA: 20sec ON 10sec OFF

- Wide to Narrow Jumping Push-ups
- Squat Jumps

NOTE: You are going non-stop for 4 mins straight. First 20 sec is alternating Wide to Narrow Push-Ups, then 10 sec off, basically to get ready for the next 20 seconds which is squat jumps.  Go for 20sec, then off for 10 then back to the push-ups.

- Start in a wide push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly, moving them into a close grip position 
- Complete a close grip push up and press explosively off the ground, moving your hands back to wide position 
- Switching back and forth for time or reps

Explosive Push-ups Wide to Narrow

- Start with a hip width stance
- Push your hips back and down
- Reach parallel and explode/jump up
- Use your arms for momentum

Squat Jumps

4 min TABATA

Part 1: 1 ROUND for TIME
- 18 Cleans (Barbell or DB)
- 500m Row

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

Barbell Hang Clean

Row (Erg)

Cuplet Pt 1

Part 2: 2 ROUNDS for TIME
- 12 Ground to Overhead (Barbell or DB)
- 300m Row
* No break between rounds

- Starting with dumbbell on ground 
- From squat position pull dumbbell up toward your shoulders 
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

DB Alt. Ground to Overhead

Cuplet Pt 2

Part 3: 3 ROUNDS for TIME
- 10 Thrusters (Barbell or DB)
- 200m Row
* No break between rounds

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Thrusters

Cuplet Pt 3

CORE: 3 Rounds of Time
- 12 Alternating Single Leg Jack Knife
- 12 V-sit double crunch
- 12 High Plank Knee to opposite elbow

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single Leg Alt. Jackknifes

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-sit Double Crunch

- Start in a high plank position 
- Drive your knees towards the opposite elbow one at a time back and forth 
- Focus on controlled movements and keeping your core engaged throughout

High Plank Knee to Opposite Elbow

Core

HIIT/ABS | Saturday | 5/28

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

HIIT/ABS | Saturday | 5/28

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