Name: Playbook - Dana Linn Bailey - W1/D2
Uploaded: 2024-05-06T20:43:36.699Z
Duration: 35 min
Description: W1/D2

Raquel

Virkarina

Doyle

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!

Cecilia

Jennifer

Clinton

Jessie

This workout was insane! Total killer. I'm soaked 🫠

Sandra

Melissa

Elizabeth

Another day with my butt kicked . This sweat is the shedding of the old me. We must grind away at the stone to be sculpted into something glorious🔥💪

Evan Post

Kelly

I’ll let you know how it was when I can breath again 🫠

Brittney

Yikes, took me longer than I was hoping it would😬. Great work out!

Karen

Miracle

Jess

Great! Not sure if the reps are per side or total

Erin

Holy crap! Kicked my own ass! HIIT workouts are so much better. Quick cardio is my jam!

Danielle

Angel

Bella

Absolutely loved that one!!!Always excellent!!!!!

Diana

Brittany

Isabella

Jessica

So good. I didn't want to do this but glad I did!

Leigh

Definitely trying to weed out the weak this challenge. Im not tapping out. In it to win it. Let’s gooo!

Mallory

Seth

Laura

Hayley

Katie

Sheri

Awesome sauce! Except I don’t feel awesome at the moment. That was hard.

Justin

Ginger

Beautifully insane!!! Kicked my butt and I love it

Nubia

Gisela

Dana you killed me I dragged 6mins omg 😲 😭

Rosy

Michelle Boldridge

Holy crap. This was the first full cardio I did. Rough. Thank you.

Amber

Michelle

After the gym workout today I had to basically crawl through this cardio haha! Love it

Anje

I could only get 2 sets of last 15 mins My body was just not fueled enough this morning shew

Patty Reid 

😱 😱 😱  this Hiit cardio after 1:30 back workout 🥵🥵🥵🥵🥵

Maggie

Courtney Porter

Wow! This was challenging! I’m seeing where my cardio is lacking

Marci

DAY 2:

Part 1: 3 rounds for TIME

- 50 Pop Squats
- 40 Mountain Climber
- 30 V-Ups
- 20 Cossack Squat
- 10 Diamond Push-up
- 100 Jumping Jacks

 Part 2: EMOM for 3 rounds

Every minute on the minute. At the top of each minute you do the designated reps for the exercise. Whatever is left with the remainder of the minute is your time to rest.  Then as soon as the next minute starts you do the next exercise. Total of 15 minutes.

Min 1: 30 High Knees
Min 2: 10 Curtsy Lunge (each side)
Min 3: 12 High Plank Opposite Toe Touch
Min 4: 10 Inchworm Push-Ups
Min 5: 30 Bicycle Crunches

3 rounds for TIME

- 50 Pop Squats
- 40 Mountain Climber
- 30 V-Ups
- 20 Cossack Squat
- 10 Diamond Push-up
- 100 Jumping Jacks

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded Pop Squats

- 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

- 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

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack Squats

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms, pressing yourself up

Diamond Push-Up

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

Cardio Circuit

EMOM for 3 rounds

Every minute on the minute. At the top of each minute you do the designated reps for the exercise. Whatever is left with the remainder of the minute is your time to rest.  Then as soon as the next minute starts you do the next exercise. Total of 15 minutes.

Min 1: 30 High Knees
Min 2: 10 Curtsy Lunge (each side)
Min 3: 12 High Plank Opposite Toe Touch
Min 4: 10 Inchworm Push-Ups
Min 5: 30 Bicycle Crunches

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Begin in a high plank position 
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High Plank Opposite Toe Touch

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Push-Up

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunches

15 min EMOM

W1/D2

Beverly

That breakdown is just what I needed thank you 💪

Let's talk cardio...

First time and still trying to figure out the app but it was def intense!!

Roni

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

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

Charles

W1/D1

I didn’t know I could sweat this much. 🥵

CiJi

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/D2

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