Name: Playbook - Dana Linn Bailey - HIIT or Rest Day | Saturday | 5/11
Uploaded: 2024-05-12T22:58:02.927Z
Duration: 60 min
Description: HIIT or Rest Day | Saturday | 5/11

Loved it!!!! So glad I did not sub elliptical for the running, due to being in my off season from running, so I was disobedient and ran a little . So glad💯🐊

Diana

Krisztina Balogh

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
- Cardio of your choice
- 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
- Cardio of your choice
- Burpee

Cardio Of Your Choice

- 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

Ruben 

Shelly

Tough. Push ups kicked my ass. Had to adapt. Struggled to keep form with skull crushers. Switched to a weight bar

HIIT or Rest Day | Saturday | 5/11

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