Name: Playbook - Dana Linn Bailey - HIIT/CORE (Warm-up included)
Uploaded: 2023-12-27T14:27:39.368Z
Duration: 60 min
Description: HIIT/CORE (Warm-up included)

Ariana

Nayeli

Michelle

Timer with each session , because I have to stay pressing next .

Nicole

Nothing like some good ol CrossFit to humble me. 🤙🏽

Maddy

Dana, what’s wrong with you putting that TABATA at the end 😨😨😨😨

Antonio

Jessica

Skye

Kyoomiee1!

Hippie

Added weight this time!!! Getting stronger!!

Heather

Polly

Mandy

Elizabeth

Phew 😅 😮‍💨 this workout was hard to finish! But loved it all the way from the awesome warm up all the way to the end 😅

Lacey

Cass

I set a time for 10 minutes of the 5 rounds and told myself I want to be done before the 10 minutes is up I did it I was at 8 45 minutes

Courtney

I’m a powerlifter send help for my lungssssss 😂😂

Chrissie

Ananda

I added an extra half mile run at the end… you know, bc I love to torture myself, apparently 😂😵

Caitlin Phillips

Loved it! Super fun,  challenging also! Need to work on my cleans!

Geneva

LaShawn

Ah I wish there was a tabata timer in the app.

Trent

Sadie

Definitely tougher than I thought! But great way to finish off the training this week!

Jeff

Madelene Andersson

Karla

This was harder than I expected it to be. I oved it though.

Tanya

9:47 on the RFT DL/Clean/push press combo. Praise be leg day

Renee

Harder than it originally looked. Felt good!

Cassandra

Great finish to the week!!! Feel great to be back in action again!!! Thanks for the push and motivation! 💯🔥🏋️‍♀️

Sara

Quinn

talia

Rosy

As a first of many sessions this was great.

Stacy

Ashlea

Sandra

Already dead from leg day yesterday starting out… super dead now!!😖🥵

Amanda FC

Belinda

☠️👩🏻‍🦽💦🥴🫠🥵😭
I have no words… just gonna lay here on the gym floor for a while

Chastity

Holy shit that was my first workout with DLB and I am so excited for this challenge. I haven’t had a workout of that intensity in a LONG time. 🔥

Mikayla

Juli

Holy sheets! I can barely hold my phone and type. This is the first true hit I’ve done in a while. Super blood flow, feels good from the inside out! Great start! I only get one weekend off per month and this is a great start!

Jackie

For the tabata would be nice if the timer started automatically instead of having to press button. Loved the workout 🏋🏼‍♀️

Toni

Ashleigh

This was the most difficult of the first FUII week I have done.  Last week I was traveling and couldn’t complete the full week program. Thank you Dana!

Beatriz Marie

Went light on DT but still KILLLLRRRR workout! Hell of a way to end the week! Ready for rest day!

Mallory

Warmup: 
• Dynamic Stretching
• 1/2 mile jog on treadmill (50-60%)

4 min TABATA: 20 sec ON / 10 OFF
• DB Thrusters
• V-Ups
NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Thrusters, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups.  10 sec off…then back to Thrusters.

3-5 minutes BREAK before moving to next
 
Scaled “DT” 5 ROUNDS for TIME: 
- 12 Deadlifts 
- 9 Hang Power Cleans
- 6 Push Jerks (Shoulder to Over Head or Push Press)
Weights: 135 / 85 - 95 (or whatever you can do, this is just a suggestion)

DYNAMIC Full Body WARM-UP: 

Perform each movement for 25-30 yards or 30 seconds each movement or each side. 

- Arm Circles
- Arm Swings
- Walking Quad Stretch w/ Calf Raise
- Walking Knee Hugs w/ Calf Raise
- High Knees
- Butt Kicks
- Walking High Leg Kicks
- Walking Single Leg RDL
- Lateral Lunge Shuffle
- Forward Lunge Windmill Stretch
- A-Skip + C-Skip
- Bootstrap Squat (Deep Squat w/ Hamstring Stretch)
- Switching Cossack Squat
- Scorpions
- Push-up to Pike

- Circle your arms from back to front then from front to back, warming up and stretching your shoulders

Arm Circles

- Swing both arms up and down to warm up and stretch the shoulders

Arm Swings

- Walk forward 25-30 yards while bringing one leg up for a calf stretch and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Quad Stretch w/ Calf Raise

- Walk forward 25-30 yards while bringing one leg up for a knee hug and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Knee Hugs w/ Calf Raise

- Run forward 25-30 yards with high knees (level with the waist)

High Knees - Forward

- Run forward 25-30 yards kicking your heels to your butt

Butt Kicks - Forward

- Walk forward 25-30 yards kicking your back leg forward and up as high as you can
- Alternating back and forth as you move forward

Walking High Leg Kicks

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, bringing your upper body down toward the floor as your raised leg comes up behind you 
- Touch the floor with both hands and lift back up engaging your glutes
- Stepping forward with your raised leg and repeat on the opposite side
- Alternating sides as you walk forward 25-30 yards

Walking Single Leg Deadlifts

- Complete a lateral lunge on each side before turning 180 degrees
- Repeat this movement pattern for 25-30 yards

Lateral Lunge Shuffle

- Lunge forward with one leg
- As you lunge forward, bring your hand down and place your palm on the ground next to the foot
- Maintaining the lunge position, take the opposite arm and rotate it up twisting your mid back (turning your chest toward the front leg)
- Return to the standing position then lunge and repeat with the opposite leg and arm
- Repeat this movement pattern forward for 25-30 yards

Forward Lunge Windmill Stretch

- Skip forward 25-30 yards alternating between an A-Skip (single leg hop driving one knee forward and up) and a C-Skip (single leg hop driving one knee up and to the side)
- Repeat on the opposite side

A-Skip + C-Skip

- Sit into a deep squat stretch, tucking your fingers under your toes
- Extend both legs, lifting your hips up and stretching the hamstrings
- Repeating this moment pattern for desired time

Bootstrap Stretch (Deep Squat w/ Hamstring Stretch)

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting to that side while keeping the other leg straight
- Switch back and forth while staying low

Switching Cossack Squats

- Lying face down, place your arms out to the sides
- Keeping the shoulders squared to the floor, raise one leg up
- Bending at the knee, bring the foot over and across to touch your toes to the floor on the opposite side 
- Return to starting position and repeat on the opposing side

Scorpions

- From a Cobra stretch drive the hips up into a pike position 
- Hold here for a few seconds
- Shifting your weight forward and back alternate between a push-up and a pike

Push-up to Pike

DYNAMIC Full Body WARM-UP

Treadmill Jog 1/2 Mile

4 min TABATA: 20 sec ON / 10 OFF
• DB Thrusters
• V-Ups

NOTE: You are going non-stop for 4 mins straight. First 20 sec is DB Thrusters, then 10 sec off, basically to get ready for the next 20 seconds which is V-ups.  10 sec off…then back to Thrusters.

3-5 minutes BREAK before moving to next

- 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 Thrusters

- 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

TABATA

Scaled “DT” 5 ROUNDS for TIME: 
- 12 Deadlifts 
- 9 Hang Power Cleans
- 6 Push Jerks (Shoulder to Over Head or Push Press)

Weights: 135 / 85 - 95 (or whatever you can do, this is just a suggestion)

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Conventional Deadlift

- 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

- Begin with barbell at the shoulders
- Dip your body by bending your knees and press the bar up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

Barbell Push Press

Scaled DT

HIIT/CORE (Warm-up included)

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

Sasha

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.

TABATA & ABS

Angela Chapparosa

Would like to see more hiit workouts like this

Kylie

HERO WOD "Scotty" & 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!💥

HIIT/CORE (Warm-up included)

Community

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