Name: Playbook - Dana Linn Bailey - HIIT or REST DAY | Sunday | 1-30
Uploaded: 2022-03-07T15:09:31.819Z
Duration: 45 min
Description: HIIT or REST DAY | Sunday | 1-30

I didn’t want to be but I forced myself to go and it was worth it!

Joey

Amanda

Alexis

Jacqueline

Brackon

Shelby

I don’t have a rower so I substituted with my tread!  Killer Sunday HIIT!

Jill

Wendy

Randi Armstrong

Sick ⚡️💥⚡️💪🏽💪🏽💪🏽⚡️

Fotini

Cricket

Lacey

Lynn 

Naomi

😮‍💨😮‍💨😮‍💨🥴🥴🥴

Jessica

What in the 2022 DLB variant was this! I mean I survived but barely 😂 🥵 this is one for the books!

Angelica

Robin

At some point my soul left my body😨😨 epic wod!!

Rana

Cheryl Otto

Durrell

1/30 HIIT or REST DAY:

Warm-Up: 3 min Rower (50-60%)

WOD #1: For Time
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pull-ups
NOTE: you can do it in order and finish each one at a time or break it up and do it in sets

WOD #2: 3 Rounds For Time
- 10 Deadlifts (275/185)
- 50 Double-Unders OR 100 Singles

Core Circuit: 2 Rounds 
30 sec ON / 15 sec OFF
- Weighted Leg Lift (DB between feet)
- Mountain Climber (knee to opposite elbow)
- Weighted Double DB Straight Arm Sit-up 
- DB V-sit Russian Twist

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg) @50-60%

WOD #1: For Time
- 1000m Row
- 50 Thrusters (45/35)
- 30 Pull-ups

NOTE: you can do it in order and finish each one at a time or break it up and do it in sets

Row (Erg)

- 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

- Hold the bar wide, with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

WOD #1

WOD #2: 3 Rounds For Time
- 10 Deadlifts (275/185)
- 50 Double-Unders OR 100 Singles

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Lower the bar back to the floor with control

Deadlift

Double Under: Jump rope with the rope passing under your feet twice each jump (50 reps)

Single Under: Jump rope with the rope passing under your feet once each jump (100 reps)

Double Unders or Single Unders

WOD #2

Core Circuit: 2 Rounds 
30 sec ON / 15 sec OFF

- Weighted Leg lifts (DB between feet)
- Crossbody Mountain Climber (knee to opposite elbow)
- Double DB Straight Arm Sit-up 
- DB V-sit Russian Twist

- Lay on your back with a weight held between your feet
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Weighted Leg Lifts

- Start in a high plank
- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Crossbody Mountain Climbers

- Begin by lying supine with arms extended straight up, holding a dumbbell in each hand
- Complete a Sit-up while keeping the dumbbells overhead
- Lower back down to starting with control

Double DB Straight Arm Sit-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso reaching the dumbbell side to side

DB Russian Twist

Core

HIIT or REST DAY | Sunday | 1-30

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Michelle

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

HIIT or REST DAY | Sunday | 1-30

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