Name: Playbook - Dana Linn Bailey - HIIT/CORE
Uploaded: 2023-12-27T14:27:39.436Z
Duration: 45 min
Description: HIIT/CORE

Ariana

Vanessa

Best abs/hitt workout ive ever had!! yup and on my rest day!!

Only made it 3 rounds but not mad about it for my 1st DLB workout! 🥵

Marcheta McKinley

Darby

Holy shit… I think I said that about 30 times. 😂 🥵

Ashlea

Megan

Nancy Dougherty

Carrie

Tierra Fox

McKinley

Mayra L.

Jenn

Kicked my butt. I was about to throw up. 🤮

Lacey

What alternatives are there for all the ab exercises?

Sophoeut

Jennifer

Jose Adams

Rosie

Sajid Aguirre

Beth

Brad

Great HIIT 💪🏿💪🏿💪🏿🔥🔥🔥💪🏿💪🏿💪🏿

STTP

So glad I got back into functional fitness through your program. I’ve essentially reconfigured my workouts to be 50% natural body movements and functional fitness exercises while still maintaining the free weight training in your program. I’m never going back to and hour of free weights, 20 minutes on the stair climber, and patting my own back. Challening myself is so fun!

John Hunsell

Wow... this was the best session to end the week of workouts

Joycelyn BENJAMIN

Mikayla

Kasey

James Dendy

Ashley

Denise

Gary

Danielle

Randi Armstrong

Breanna

Holy shhhh. My heart is pumping out of my chest!

Michelle McMillian

4 Min HIIT: 20sec ON 10sec OFF
- Explosive Push-Up (hands leave the ground)
- Squat Jumps
NOTE: You are going non-stop for 4 mins straight. First 20 sec is Explosive Push-Ups, then 10 sec off, basically to get ready for the next 20 seconds which is Squat Jumps.  Go hard for 20sec, then off for 10 then back to push-ups.

20 min AMRAP
- 20 DB Thrusters (45/30)
- 20 DB Bentover Row (45/30) OR Inverted Row
- 20 DB Swings (45/30) OR KB Swing (55/40)
REST 90 sec between each
NOTE: If doing Dumbbell Swings, you use two dumbbells and hold on the outside of your legs.  KB Swings is only a single kettlebell and between your legs.

CORE: 3 Rounds x 30 sec each
- Toe Touch
- Hollow Body Reverse Curl
- Low Plank + Opposite Knee to Elbow 
- Hollow Body Arm Flutters
REST 60 secs between each round

4 Min HIIT: 20sec ON 10sec OFF

- Explosive Push-Up (hands leave the ground)
- Squat Jumps

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Explosive Push-Ups, then 10 sec off, basically to get ready for the next 20 seconds which is Squat Jumps.  Go hard for 20sec, then off for 10 then back to push-ups.

- Start in a push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive Push-ups

- 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 HIIT

20 min AMRAP
- 20 DB Thrusters (45/30)
- 20 DB Bentover Row (45/30) OR Inverted Row
- 20 DB Swings (45/30) OR KB Swing (55/40)
REST 90 sec between each

NOTE: If doing Dumbbell Swings, you use two dumbbells and hold on the outside of your legs.  KB Swings is only a single kettlebell and between your legs.

- 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

- Hinge at the hips to lean forward, with a dumbbell in each hand
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body, pulling toward your hips/pockets
- Engage your lats as you pull up 
- Lower the dumbbells down in a controlled motion

DB Bent-over Rows

- 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

20 min AMRAP

3 Rounds x 30 sec each
- Toe Touch
- Hollow Body Reverse Curl
- Plank + Opposite Knee to Elbow 
- Hollow Body Arm Flutters
REST 60 secs between each round

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Hollow Body Reverse Curls

- 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

- Hold your arms at your sides and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly lift and lower your arms with a small range of movement

Hollow Body Arm Flutters

Core

HIIT/CORE

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

Community

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