Name: Playbook - Dana Linn Bailey - HIIT/CORE or REST DAY | Saturday | 8/6
Uploaded: 2022-08-07T23:57:51.084Z
Duration: 45 min
Description: HIIT/CORE or REST DAY | Saturday | 8/6

I like this one... simple to set up and get on with your day!💪🏻💪🏻🔥🔥

Zoë

Loving some of the incorp of CrossFit 👏🏻🥵🔥🌶

That DT was tough!!!! Lol but keep ‘em coming! I’m dripping sweat lol thanks DLB you’re the shit!

Maryann

Fotini

Rachel

Mindi

Joycelyn BENJAMIN

Was amazing I love you and your programs so motivating and inspiring

Selena

Heck yes 🙌🏼 I’m here for this. So good

Courtney Thornsberry

Missed a week with Nursing school, kids, work..lol. Gotta get back!

Amanda

First HIIT workout in a while and feel fantastic!

Dominique

Carolyn J

Well Needed cardio kick up the ass! 🥵🥵

I don’t ever do these. But….I’m glad I didn’t skip this one and do something different

Holly

DT 6mins 30 sec 😎 It was a killer! Loved it so much! 💪

Amy Maus

Traci

OMG! Short but killer! I felt strong 💪 ❤️

Sharlene

Hang cleans eat me up!!! Loved it!! Come to Wyoming!!

Britt

Erin Paige

Mary

My heart rate was high during this workout then when I ran 🤣

Randi Armstrong

Shelbey

8/6 HIIT/CORE (or REST DAY)

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

Run 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 Thruster

- 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 Overhead 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 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 or REST DAY | Saturday | 8/6

I love all your work outs. I used to be in great shape before kids;) and after my 2nd I was trying to bounce back!! Your workouts helped me do that..

Nina

Sue-Ann Henriques

Great workout. I used the elliptical in place of the assault bike since my gym doesn’t have one.

Jennifer

Legs | Monday | 4/22

Ulya

Charlene

Eliana

Chelts & Triceps | Tuesday | 4/23

Darcie

OoO that one got the blood a pumpin'🫠🫠

Summer

Cynthia Biscaino

Back & Biceps | Wednesday | 4/24

Claudia Ruiz

Angie

Legs | Thursday | 4/25

A little short of a workout, lots of lateral delt emphasis with not as much rear or front delt so I added in a few exercises to make it a typical hour long lift

HIIT/CORE or REST DAY | Saturday | 8/6

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