Name: Playbook - Dana Linn Bailey - HIIT/ABS
Uploaded: 2023-12-27T14:27:39.340Z
Duration: 45 min
Description: HIIT/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!💥

Sina Sena

Loving this session 2nd time doing it and hooked 🙏

Leanne Kiehne

Dagmar Marrero

Karla

Holly

Could not maintain the suggested speed and times but I went as hard as I could for all the sets and it was awesome. Thanks

Jason Rakes

Jesse

Micah

Anna Lee

Sasha

Those sprints were brutal but I love only 15 minutes of HIIT cardio 👍🏻

Danielle

Julie

jeanette

Sarah

What a great workout! I’m sweating and it takes me A LOT to sweat! Thank you So much

EMILY

Emily

Hippie

Travis

Elina

Polly

I fucking love this. I love the pain, the struggle. I love workouts like this. I don’t want an easy workout I want a challenge because that’s how I know it was a great workout; when it’s challenging not easy.

dietrich

Rosie

Monse

Kristine

One day I’ll sprint uphill at 10mph. Today is not that day.

Destiny

I definitely died. Barely made it through

Blythe

Really like this workout. Burned over 700 calories

Juan

I'm loving this
It's my new get up and get it down 6am workout fav
And I hate running

Yadah

Rosy

Alexys

HIIT/ABS

Warm-up: 5 min at 7.0 mph

15 min Treadmill Tabata: done as follows

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.


CORE Circuit: 3 ROUNDS: 30sec each
- Mountain Climbers
- High Plank Knee to Opposite Elbow
- V-sit Double Crunch
- Lying Heel Touchs
- Lying Leg Lift Hip Lift
90 sec rest between rounds

Treadmill Incline Walk @7.0 mph

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

Treadmill Incline Sprints

Treadmill Incline Walk

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

3 ROUNDS: 30sec each
- Mountain Climbers
- High Plank Knee to Opposite Elbow
- V-sit Double Crunch
- Lying Heel Touchs
- Lying Leg Lift Hip Lift
90 sec rest between rounds

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- 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

- 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

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques 
- Repeating back and forth for time or reps

Heel Touches

- Lying on your back, hold a barbell straight up above your shoulders
- Raise your legs up, pointing your toes to the ceiling
- Lift your hips up, pushing your toes up
- Reverse the movement with control
- Engaging your core throughout the movement

Barbell Leg Lift + Hip Lift

Core

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

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.

HIIT/ABS

Community

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