Name: Playbook - Dana Linn Bailey - HIIT/ABS | Saturday | 7/2
Uploaded: 2022-07-03T22:51:52.484Z
Duration: 45 min
Description: HIIT/ABS | Saturday | 7/2

Under 25 minutes to finish it today. Yay.

Edith

Lindsey

25:01 with 20# ball. 26:28 with an extra set of 45# kb swings. 

Killer.  Thanks so much. Digging the program. 🤙🏼

Nick

Hanging leg raises were tough.. how do you recommend starting them? I can’t hold my body weight hanging for too long.

Kimberly

Corina Marrufo

Brandy

ANGELA

This was killer ☠️ 23:53! That first 2k was rough!

Kendra

JoMarie

28:10… wohoo! I about died but I did it! 🔥🥵

Caitlin Phillips

25:29!!! Really didn’t think I’d make it sub 30 😅😅😅

Rhyen

27 mins and 32 secs 🤘🏼🇺🇸😮‍💨😍

Kristin

Pamela Harris

Oh yeah. 23:43 was my time on that WOD. I loved it.

🥵☠️❤️ instead of going to the gym, went for jogging 11km 🏃🏻‍♀️☀️😎🌻 after that I kept on working out at home. Instead of wall balls did DB Thruster and the rest as given 🥵☠️ happy Sunday DLBDAILY FAM

Fotini

Julia Cornmesser

27.05
JT and AJ channeling Brooke and Dana !! 💪👊🔥

Jann

I can't hang to sane my life! So I did 200 crunches. Kicked my butt as always. 1st time doing hiit. I did it!

Maritza Pena

Ashly

Holly

Tough for day 1🤣🤣!! 
Modified cause I didn’t have a rowing machine - swapped out deadlifts.

Amanda Ashley

Jermainuel

Holy 🐄.  Pouring sweat. Barely missed the 30 mins.

Kassey Lay

Changed some things up due to gym equipment but damn. 🥵🔥🏋️‍♀️

Shannon

Omg!! That was killer.  Was to push someone!!🙌😵‍💫😜💪

Louanne

Good sweat seash! Finished 1st part in 26 min 💪🏼💥

Stacy Picone

Celine

Artaya

Disappointed I couldn't complete it under 30mins. Also first time doing wall balls..completely underestimated them! This was hard in a great way.

Elle

Amanda

Kayla

Quick and intense from start to finish 😏

Kisha DuBuclet

Perfect ending week for this week's strength training sessions.  I can't move 😅

Joycelyn BENJAMIN

25.30 😝 I’ll take I was going between two rooms in the gym. Kicked my ass! Love it!

Shawna Foerster

Nikki

Stephanie

So... at first I thought it was 30 min of being on the row machine.... ummmmmmmmm yeah so that happened .... never again make that mistake

Madelene

Proper pleased with my time for the WOD = 25:34 ✌️
Not too shabby for a 55yo who doesn't do much cardio 😜

Tazh

Ashley

Micah

Judy

Paige

Loved this workout! My abs are saying otherwise though 🤣💪🏻🔥

Ashley Stubinger

Just did the abs to finish off another workout. Good stuff!

Cindy

7/2: HIIT/ABS

This workout is to be done straight through as fast as you can.  Utilize breaks when you need them during the reps.  Time yourself and post your time in the Facebook group.  I’ll be posting something for you to post your times under!!!  Good Luck!!!!

DANA & BROOKE WOD  -  For Time

2000m Row
20 Wall ball shots (14lb)
20 Inverted Row
20 KB swings (25-45lbs)

1000m Row
20 Wall ball shots (14lb)
20 Inverted Row
20 KB swings (25-45lbs)

500m Row
20 Wall ball shots (14lb)
20 Inverted Row
20 KB swings (25-45lbs)

GOAL: under 30mins

 ABS : 4 rounds 
- Hanging Leg Lifts / or Knee Tucks x 15
- Plank to Pike Hops x 15 
- Weighted Toe Touches (use light DB) x 15 
- Weighted V-Sit Russian Twist x 10 to each side

DANA & BROOKE WOD  -  For Time

2000m Row
20 Wall ball shots (14lb)
20 Inverted Row
20 KB swings (25-45lbs)

1000m Row
20 Wall ball shots (14lb)
20 Inverted Row
20 KB swings (25-45lbs)

500m Row
20 Wall ball shots (14lb)
20 Inverted Row
20 KB swings (25-45lbs)

GOAL: under 30mins

- 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)

- Starting an arms distance away from the wall or target 
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement for time or reps

Wall Balls

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Barbell Inverted Row - Overhand Grip

- 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

DANA & BROOKE WOD

4 rounds 
- Hanging Leg Lifts / or Knee Tucks x 15
- Plank to Pike Hops x 15 
- Weighted Toe Touches (use light DB) x 15 
- Weighted V-Sit Russian Twist x 10 to each side

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower your legs back down

Hanging Leg Raises

- Start in a high plank position 
- Keeping your legs straight hop your feet forward into a pike 
- Hop your feet back out to plank
- Repeating the sequence for time or reps

Plank to Pike Hop

- Begin in a supine position with arms holding a dumbbell and legs straight up
- Roll your shoulders off the ground and reach the dumbbell to your toes
- Roll back down and repeat

DB Toe Touches

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

(R/L equals 1 rep)

HIIT/ABS | Saturday | 7/2

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