Name: Playbook - Dana Linn Bailey - HIIT or REST DAY | Sunday | 1-16
Uploaded: 2022-03-07T15:09:27.445Z
Duration: 40 min
Description: HIIT or REST DAY | Sunday | 1-16

Perfect workout for a active rest Sunday.

Edith

Amanda

Always hit no rest on sundays. These are some of my favorites!

Jennie

Hit or rest! I chose Hit! Thanks for challenge!! 💪🏻

Danielle

Those barbell squat cleans!!! I had to use DB’s, but I did use the barbell with 10 lb bumpers for the squat to upright row 💪💪
Quick but killer HIIT!!!

Michelle Long

Krystal

Leanne

Maddie

Alaa Shahbaz

Jennifer Smalls

ANGELA

Alexa

Great workout! Back and core not strong enough for the low/high plank combo and I switched to lateral plank walks and shoulder taps instead 💪🏻

Kristy appelhans

Been A LONG TIME since I've done power cleans 🤢

Erin

I actually did and want to shout out the “back and shoulder in Dubai” that I know by heart from exclusive content section of old style.    It’s the best and blast to upper body!! 

Someone’s actually typing this for me cause I’m stuck in a door way…pump will go down eventually….    ..maybe

zack

Nadia

Jessica

Toni

Randi Armstrong

Brooke

Lacey

Josue

Did only the reverse crunches not the other 2s can’t perform after the killer AmRap😂🥲😂whewwww

Lynn 

Killed me as it’s my first time trying this type of workout in a while. Thanks for the muscle memory

Big Mo

A little more direction on how to complete this type of workout. As someone who has never done a HIIT workout I was unsure how to complete it

Kristina

This was hard for me, bc l let exercise go by the wayside too long. This was a + day, got it done.

Joan

That was tough. Great push though definitely got hot

Jeanine Cathrein

Vanna

Jennifer

At first intimidating but loved it!! 🔥🔥🔥👍🏻👍🏻

Kelly

Lara

Samara

When the timer beeps is that break time ?

Griselda

Workout got my heart rate up. Had me doing exercises outside of my norm. Was a challenge as well. Definitely the core.

Donnie

Ritchel Engstrom

1/16 HIIT OR REST DAY

4 Min HIIT: 20 sec ON / 10 sec OFF
- Max effort Assault Bike (or treadmill sprints at 6-8% incline)
- High Plank to Extended Plank
NOTE: You are going non-stop for 4 mins straight. First 20 sec is Max effort Assault Bike, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank. Then off for 10 then back to the bike. Its only 20 seconds so you are doing as many as you can do!

16 min AMRAP
- 8 barbell or DB Push Press 
- 8 barbell or DB Power Squat Clean
- 8 barbell or DB Sumo High Pulls
NOTE: I use the same weight for everything. Around 35’s if using dumbbells, and 65-75 for a barbell.

Core Circuit: 3 Rounds x 30 sec each
- Reverse Crunches
- V-Ups
- Sprinter Sit-Up

4 Min HIIT: 20 sec ON / 10 sec OFF
- Max effort Assault Bike (or treadmill sprints at 6-8% incline)
- High Plank to Extended Plank

NOTE: You are going non-stop for 4 mins straight. First 20 sec is Max effort Assault Bike, then 10 sec off, basically to get ready for the next 20 seconds which is High Plank to Extended Plank. Then off for 10 then back to the bike. Its only 20 seconds so you are doing as many as you can do!

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High Plank to Extended Plank Walk

4 min TABATA

- 8 barbell or DB Push Press 
- 8 barbell or DB Power Squat Clean
- 8 barbell or DB Sumo High Pulls

NOTE: I use the same weight for everything. Around 35’s if using dumbbells, and 65-75 for a barbell.

- Begin with dumbbell in each hand at the shoulders 
- Dip your body by bending your knees and press the dumbbells up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

DB Push Press

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power Squat Clean

- Start with a wide toed out stance and a barbell at your feet 
- Pick up the bar and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement 
- Lower the bar down with controlled movement

Barbell Sumo High Pull

16 min AMRAP

3 Rounds x 30 sec each
- Reverse Crunches
- V-Ups
- Sprinter Sit-Up

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

Reverse crunches

- 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

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

Core Circuit

HIIT or REST DAY | Sunday | 1-16

DLB, can we do this again?! Dang this made my day! 🔥

Becca

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

Legs | Monday | 4/22

Marcie

Claudio

Mike Melendez

Chelts & Triceps | Tuesday | 4/23

Great back work out. Would like to see arms on their own day and more ABs throughout the week!

Serena

Darcie

OoO that one got the blood a pumpin'🫠🫠

Summer

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 or REST DAY | Sunday | 1-16

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