Name: Playbook - Dana Linn Bailey - HIIT
Uploaded: 2023-12-27T14:27:39.048Z
Duration: 40 min
Description: HIIT

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

Breanna

Haven’t done cardio or hiit in forever. That was hard af! Thanks DLB

Brandi

Malinda

Don’t wear long leggings for this one!!

Polly

please make more of these 🙏🏽🙏🏽🙏🏽🙏🏽

Skye

Marie-Pier

Ashlyn Holford

Danielle

Great workout! Added 3 sets of Roman chair knee tucks leg lifts and obliques and extra dead hangs 💪 feeling stronger every day!

Andrea Brewer

Wendy Mosley

Monique

4/1:  HIIT or REST DAY
 
Ascending/Descending Set: 10-1, 1-10
- DB Hang Squat Clean  (45/30)
- Push-Up to Pike Reach Back
 
NOTE: pick on exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.
 
The (45/30) are just average weights to use for guys and gals. Obviously you can go higher to challenge yourself or lower to make sure you get through all of them with decent form..
 
AMRAP 16 MIN
8 V-Ups
12 DB Thrusters (35/25)
16 Walking Lunges (35/25)
 
AMRAP 7 MIN
10 Hanging Knee Tucks 
10 DB Alternating Hang Clean & Press (35/25)

Ascending/Descending Set: 10-1, 1-10
• DB Hang Squat Clean  (45/30)
• Push-Up to Pike Reach Back

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB Hang Squat Clean

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position 
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side, 
- Repeating back and forth for time or reps

Push-Up to Pike Reach Back

Ascending/Descending Set

8 V-Ups
12 DB Thrusters (35/25)
16 Walking Lunges (35/25)

- 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

- 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 Thrusters

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

AMRAP 16 MIN

10 Hanging Knee Tucks
10 DB Alternating Hang Clean & Press (35/25)

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- Clean the dumbbell up to your shoulder, dropping under to catch the dumbbell 
- Press the dumbbell overhead
- Reverse the movement back to starting position
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Single Arm Clean & Press

AMRAP 7 MIN

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!💥

Sina Sena

Loving this session 2nd time doing it and hooked 🙏

Leanne Kiehne

Dagmar Marrero

HIIT/ABS

Ariana

Nayeli

Michelle

HIIT/CORE (Warm-up included)

Jackie

Really enjoyed the mix with cardio and weights today

Laura

HIIT (METCON)

Michelle Evans

Karl

It’s been a min since I have done hiit lol

Dariana Cleghorn

HIIT (AMRAP)

Vanessa

HIIT/CORE

Caitlin

Kassey Lay

Isadora

Jason Rakes

This was exhausting after the leg workout

FULL BODY HIIT

Jorden Aguirre

Too much rowing for my taste but I switched it to incline treadmill for cardio and loved it!

HIIT

Community

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