Name: Playbook - Dana Linn Bailey - W1/D1
Uploaded: 2024-05-06T20:43:36.664Z
Duration: 20 min
Description: W1/D1

Oh my, I'm so out of shape. I had to cut them in half haven't work out in a while

Beverly

I should have instantly lost the dad gut after this one!!!💪🏿💪🏿💪🏿💪🏿

Charles

Tabatha

Doyle

Sarah

Turning 54 to 45.....thinking positively xx

Lisa G.

Jennifer

Virkarina

Cynthia Keyes

Drake

Winona Schwols

Dana are you trying to start an ARMY with the shred 5 challenge 🤣🔥

Clinton

Ashley

Nadia

Ashlea

Victoria

Well… it wasn’t pretty but I did it and I now realize how incredibly out of shape I am

Marie

For a first cardio in the challenge, I'm breathing super heavy! 💪🏻💦

Sheila crownover

For me, a great alternative to walking on the treadmill.

Jorene

Spring Beddome 

Amber

Julia

Cecilia

Cardio sesh was tuff, but it's DONE. Feels good to be back into training again. Great way to start the day 💪

Sandra

katrina

1st day starting. It was tough. I needed rest more than I thought. Its done though!🥊

Davi

It was fun. 4 rounds of the first half and 4 rounds of the second round. But I’m going to have to find an alternative to burpee’s until I get in better shape

Tommy

Elizabeth

I’m extremely sloppy and limited body movement due to how big (fat) I am trying to focus on doing the repetitive movement mainly for muscle memory yet still getting that heart up and overall burn✨💪🏽🌈☀️

Yolanda

Evan Post

Miracle

Jess

🔥 this challenge is gonna whoop my ass in shape.

Alyssa Rosado

Kelly

Jacob

Nice 20 minute challenge. Finished dropping sweat 👍👍💪💪

Gamalier Reyes

Danielle

Had forgotten what it was like to do HIIT workouts. Felt great!

claudia Valdez

Almost didn’t make it through. Definitely not a leg day cardio session

Angela

I have no idea how y’all do burpees after the first AMRAP 😮‍💨

Love it! Push myself to do 12 min and 4 rounds of burpees and sit ups

Thamara

Starting strong 💪  those mountain climbers in the middle of each round burnnnneeeddd

Tamara

Charly

Josh

Bella

Denise

Diana

DAY 1:

Part 1: 16 min AMRAP

You are doing as many rounds as possible, moving from exercise to the next with little to no break. Rest as you need. Keep track of your rounds and try to beat it next week!

- Jumping Lunges (20 reps/ 10 each)
- Butterfly Sit-up (10 reps)
- Mountain Climbers (30 sec)
- Air Squats (20 reps)
- Push-Ups (10 reps)

 Part 2: 4 min Tabata (20sON/10sOFF)

You will go 20 sec as HARD as you can with the first exercise, then 10 sec of “rest”, basically to get yourself ready for exercise two.  Then back ON for 20 seconds as hard as you can for exercise two. 10 secs off then back to exercise 1.  After 4 mins you will have done 4 rounds of each.

- Burpees
- V-Sit Crunches

You are doing as many rounds as possible, moving from exercise to the next with little to no break. Rest as you need. Keep track of your rounds and try to beat it next week!

- Jumping Lunges (20 reps/10 each side)
- Butterfly Sit-up (10 reps)
- Mountain Climbers (30 sec)
- Air Squats (20 reps)
- Push-Ups (10 reps)

- Start with a shoulder width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees
- Jump up, switching your feet in mid air and landing on the opposite sides
- Repeating back and forth for time or reps

Jumping Lunges

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly Sit-Ups

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- 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

16 min AMRAP

(20sON/10sOFF)

You will go 20 sec as HARD as you can with the first exercise, then 10 sec of “rest”, basically to get yourself ready for exercise two.  Then back ON for 20 seconds as hard as you can for exercise two. 10 secs off then back to exercise 1.  After 4 mins you will have done 4 rounds of each.

- Burpees
- V-Sit Crunches

- 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

Burpee

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out 
- Repeat for time or reps

V-Sit Double Crunch

4 min Tabata

W1/D1

That breakdown is just what I needed thank you 💪

Let's talk cardio...

Phew! Did the first half this morning after the back and bis. Had to finish the Emom After work. Ran outta time this am! Now to soak my calves they're on fire due to those jumping jacks!

W1/D2

Accidentally gave 4 stars but would definitely give 5 if I could go back 😅 killer HIIT!

It was so good. Fast super burn 🔥 Perfect for a quick morning cardio session 👌

W1/D1

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