Name: Playbook - Dana Linn Bailey - REST DAY or HIIT | Sunday | 1-23
Uploaded: 2022-03-07T15:09:29.585Z
Duration: 45 min
Description: REST DAY or HIIT | Sunday | 1-23

Joey

Had to do it at home, but can make lighter weight feel heavy. Good sweat!

Erin

Nadia

Amanda Drake

Oh boy. I definitely underestimated this workout. 🥵 She’s done it again!

Paige Nicole Clemons

Filled in my hit with peloton but took cred for this… I think that’s ok! 😂😂

Michelle Long

Naomi

Jennifer Smalls

Aundrea

1st workout because I caught Vid so I was a little out of breath. Took my time but still pushed myself. ♥️♥️

Tiara

Anonymous

Heather

7 rounds! I'm all sweaty! Love that workout.

Vanessa

❤️‍🔥❤️‍🔥❤️‍🔥Loved it!!!!! 🥵😈☠️🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Fotini

Nicole

Girlllllllll I’m 💀 
Can wait for tomorrow leg day

Wow! Could only get 5 rounds in 20 mins. Great workout!

Crystal Scarborough 

Whitney

Christinia

Emily

ANGELA

Samantha

1/23 REST or HIIT

4 min HIIT: 
20 sec WORK / 10 Sec REST
- Explosive Push-ups (hands leave the ground) 
- Jump Squats
NOTE: You are going non-stop for 4 min. First 20 sec is Explosive Push-Ups, rest 10 sec getting ready for the next 30 seconds which is Jump Squats, rest 10 sec then back to the push-ups. Alternating back and forth between the two movements. Go HARD in the 20 seconds!

20 min AMRAP (as many rounds as possible)
- 20 DB Thrusters (45/30)
- 20 DB Bent-over Rows or Inverted rows (45/30)
- 20 DB (45/30) or KB (55/40) Swings
- REST 90 sec
NOTE: If you are doing the Dumbbell swings hold one in each hand and swing on the outside of your legs. If doing the KB swings follow the demo.

CORE: 3 Rounds, 30 sec each
- Lying Toe Touches
- Reverse Crunches
- Low Plank Knee to Elbow
- Hollow Body Arm Flutters
- REST 60 sec

4 min HIIT: 
20 sec WORK / 10 Sec REST
- Explosive Push-ups (hands leave the ground) 
- Jump Squats
NOTE: You are going non-stop for 4 min. First 20 sec is Explosive Push-Ups, rest 10 sec getting ready for the next 30 seconds which is Jump Squats, rest 10 sec then back to the push-ups. Alternating back and forth between the two movements. Go HARD in the 20 seconds!

- Start in a push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive Push-ups

- Start with a hip width stance
- Push your hips back and down
- Reach parallel and explode/jump up
- Use your arms for momentum

Jump Squats

4 min HIIT

20 min AMRAP (as many rounds as possible)
- 20 DB Thrusters (45/30)
- 20 DB Bent-over Rows or Inverted rows (45/30)
- 20 DB (45/30) or KB (55/40) Swings
REST 90 sec

NOTE: If you are doing the Dumbbell swings hold one in each hand and swing on the outside of your legs. If doing the KB swings follow the demo.

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up 
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

DB Bent-over Row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB Swing

20 min AMRAP

CORE: 3 Rounds, 30 sec each
- Lying Toe Touches
- Reverse Crunches
- Low Plank Knee to Elbow
- Hollow Body Arm Flutters
- REST 60 sec

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse Crunches

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low Plank Knee to Elbows

- Hold your arms at your sides and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly lift and lower your arms with a small range of movement

Hollow Body Arm Flutters

Core

REST DAY or HIIT | Sunday | 1-23

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

Shelby

I may or may not be able
To go up and down my stairs 😩💪🏽

Marisol

Legs | Monday | 4/22

Victor L. Hart

Michelle Green

Chelts & Triceps | Tuesday | 4/23

Finished 7 out of 9 was short but a good workout biceps are 🔥🔥🔥

Kayla Laweka

Becca

Sandra

Back & Biceps | Wednesday | 4/24

Tiffany

Jenny

Claudia Ruiz

Legs | Thursday | 4/25

I have never ever seen a lat raise machine in my 30 years of training

Michelle

A little short of a workout, lots of lateral delt emphasis with not as much rear or front delt so I added in a few exercises to make it a typical hour long lift

REST DAY or HIIT | Sunday | 1-23

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