Name: Playbook - Dana Linn Bailey - HIIT or Rest Day | Saturday | 5/11
Uploaded: 2024-05-12T22:57:47.355Z
Duration: 60 min
Description: HIIT or Rest Day | Saturday | 5/11

Eliana

Austin

Sharmeke

Vicky

Omg what kind of hell did i participate in! 🥵

Triva

Eric

Very hard but good. I couldnt finish all the sets for the last sprints

Kari

Damn that was an AWESOME workout 🏋️‍♀️💪🏼💚💚 🔥🔥💪🏼💚💚🏋️‍♀️

Edith

The incline sprints were insane!! So much fun! 🔥

Hannah

I’m still trying to catch my breath holy moly🤣😍

Allie

Raquel

Dani

I did this today and wow! The sprints are no joke if you push yourself. I did 6 12mph sprints and the last to at 11. The abs…got a cramp in my tummy. But this was good

Bailey

Ryan

5/11:  HIIT or REST DAY
 
Warm-up: 5 min jog at 6.5-7.0

4 MIN TABATA: 20s ON / 10s OFF
- 20 sec ON: Flat Road Sprint (10.0-12.0)
- 10 sec OFF: completely off
NOTE: ADD .5 on SPEED EVERY MIN

ABS x 3 rounds of 30 sec
- Lying Elbow to Knee + Toe Touch
- Lying Leg Lift + Hip Lift

4 MIN TABATA: 20s ON / 10s OFF
- Ski Erg (or any other type of cardio machine)
- Burpee

ABS x 3 rounds of 30 sec
- Hollow Body Double Crunch
- V-sit Up & Overs 

4 MIN TABATA: 20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
- Sprint for 20 and then jump off for 10 sec rest.
EVERY MINUTE ADD 1% on incline

Warmup 5 min jog at 6.5-7.0

4 MIN TABATA: 20s ON / 10s OFF
- 20 sec ON: Flat Road Sprint (10.0-12.0)
- 10 sec OFF: completely off
NOTE: ADD .5 on SPEED EVERY MIN

4 MIN TABATA: 20s ON / 10s OFF (follow instructions in description)

- Lying Elbow to Knee + Toe Touch
- Lying Leg Lift + Hip Lift

- Begin lying on your back
- Crunch up bringing the opposite elbow and knee together 
- Lower back down with control 
- Using the same arm and leg crunch up tapping your toe, keeping your arm and leg straight
- Complete desired reps then repeat on the opposite side

Lying Elbow to Knee + Toe Touch (15s ea)

- Lying on your back
- Raise your legs up, pointing your toes to the ceiling
- Lift your hips up, pushing your toes up
- Reverse the movement with control
- Engaging your core throughout the movement

Lying Leg Lift + Hip Lift

4 MIN TABATA: 20s ON / 10s OFF
- Ski Erg (or any other type of cardio machine)
- Burpee

- Stand arms length away from the computer of the skierg
- Grasp the handles
- Pull the handles down to your sides with a slight bend in your arms to avoid tricep fatigue
- Raise your arms back to the starting position
- Work for time, distance, or calories

Skierg

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

4 MIN TABATA: 20s ON / 10s OFF

- Hollow Body Double Crunch
- V-sit Up & Overs

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow Body Double Crunch

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-Sit Up & Over

4 MIN TABATA: 20 ON / 10 OFF
Hill Sprint starting at 10% incline (7.0 speed)
- Sprint for 20 and then jump off for 10 sec rest.
EVERY MINUTE ADD 1% on incline

4 MIN TABATA: 20 ON / 10 OFF (follow instructions in description

HIIT or Rest Day | Saturday | 5/11

Kayla Laweka

First time in 8 yrs and to be back at it is a great feeling 💪🏽

Dana

Chest & Triceps | Monday | 5/13

Nyala

Sharyn

Legs (Quads) | Tuesday | 5/14

Loved it, but some of the Repeating exercises from last time I try to go heavier which was too soon. In this new crazy ass challenge.

Tommy

Ralph John Roy

Back & Biceps | Wednesday | 5/15

Kaulana Cicardini

Henri Pineda

Jackie

Delts | Thursday | 5/16

Neha

Valerie

Legs (Hams/Glutes) | Friday | 5/17

I did this yesterday, less abs, but plus a 5k run. It was good. I never used the rowing machine before, but I actually enjoyed it.

Chevy

Been a very hot minute since I’ve done the Dana + Brooke WOD. Done in just over 27min. Sheesh. If we want to get shredded for summer, this is the way.

HIIT or Rest Day | Saturday | 5/11

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