Name: Playbook - Dana Linn Bailey - HIIT
Uploaded: 2023-12-27T14:27:39.563Z
Duration: 35 min
Description: HIIT

Michelle Boldridge

Jason Rakes

Man, what a wakeup call, after a month 🙈😬 of not working out.

Rosy

Mayra L.

Hippie

Sarah

Ananda

Feeling sooooo messed up after that one!! 
15 cal row/20 wall ball/15 push ups/50 dubs/45 second plank hold. Wow.

Tazh

Excellent workout!! What does everyone else do if you don’t have a rower? I just did cable rows 🤷🏾‍♀️

Michelle McMillian

Victoria

Molly

Wow! Even with the modifications I made I sweated my butt off and feel amazing that I got it done!

Danni

Sweat, just sweat everywhere! I love it 🤪🔥😎

Caitlin Phillips

I now use these for a morning wake up 😸👌💪

Kathulhu

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

EMOM: for 25 minutes (5 sets)
Minute 1: 12-16 cal ROW
Minute 2: 16-20 Wall Balls (20/14)
Minute 3: 18-22 Push-ups
Minute 4: 25 Double Under or 50 Singles
Minute 5: 45 sec Plank Hold

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 Sprint on Bike or Treadmill, 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 sprints. You are going as hard as you can for each 20 sec effort.  You should be breathless for the sprints.

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

Assault bike (SPRINT)

- 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

At the top of each minute you will complete each movements desired reps, calories or time, resting until the top of the next min when you will perform the next movement. (If you need to modify reps you can, just try to give yourself a 15-20 second recovery before the next minute) 

- Minute 1: 12-16 cal ROW
- Minute 2: 16-20 Wall Balls (#20/14)
- Minute 3: 18-22 Push ups (modify: kneeling)
- Minute 4: 25 Double Under or 50 Singles
- Minute 5: 45 sec Plank Hold

- 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

- Starting an arms distance away from the wall or target 
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement for time or reps

Wall Balls

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower 
- Extend your arms engaging your chest as you push up

Push up

Double Under: Jump rope with the rope passing under your feet twice each jump (25 reps)

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

Double Unders or Single Unders

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

25 min EMOM

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

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!💥

HIIT

Community

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