Name: Playbook - Dana Linn Bailey - W1/D4
Uploaded: 2024-05-06T20:43:36.714Z
Duration: 30 min
Description: W1/D4

Bella

Diana

Kristina

Isabella

You are the best Dana. Thank you so much.😊

Mary

Took me 3 shirt changes but i finally did it 😭

Mallory

Krisztina Balogh

Malinda

Seriously awesome! My favorite cardio workout! Thanks Dana

Leigh

Evelyn

Kotah

Sheri

My push up mechanics are horrible. I’m excited to see my strength increase and do a proper push up set!!!

Anje

Pilar

Brittany

🏋🏻‍♀️😄 awesome as always Dana! 💪🏻

Caitlyn Carter

Mani

Emma

Ashley 

Short and to the point! Loved it!! Got a good sweat sesh and finished w the stair master

Jennifer

Jason Rakes

Dez Chavis

Ha ha, I read 180 jump squat as the number of reps initally and thought, that's impossible..not so impossible when it means 180 degree jump squats 🤣🤣

Great warm up for today. Another day I’m sure it will be the only workout, lol. Off to work my back now!!!!  (Loading muscles…….)

Selina

kathryn beaulieu

It was very difficult to complete, struggled during some movements but I know with consistency I will get stronger and better. Definitely took me out my comfort zone!!

Stacy

Ruby

Carissa

Jackie

Alana Pollock

MKenzie

Kristy

Wow!!! 26 mins of go go go and all of the sweat!!!! Loving these cardio workouts, especially since we are traveling!

Christina

This was hard AF. Frog toe touches are not my friend

Nick

Holy mother of God! I did not need this the day after delts and the day of legs. But I did it. Lol!

Amber

Emily

OMG…was already done for it before cardio. I haven’t hit the gym like this in years.  Hardly ever did any endurance type of workouts.  Never had to. Or maybe just didn’t want to. 😜

Couldn’t get through it all. But saving this for next week and will give it another go.  I have a lot of cardio workouts for goals to finish by end of year

Tracy

Mitch

It was a great workout! I wish for some of them there were some modifications that could be made for beginners but overall it’s great

McKayla

Krash

Trish

Anna Lee

Couldn't rest...lol. This was a great warm-up for the day!!

Michelle Boldridge

I loved this one. I’m drenched!My Justin Bieber pandora station took me through that one 😆

Andrea

Great cardio for a Saturday to get my day going… ❤️

Randi

DAY 4: 

TABATA : 4 Rounds, 4 exercises
20 seconds ON, 10 seconds OFF 

Round 1 – Repeat 4x
- High Knees
- Up Down Planks
- Elbow Push-up
- Plank Shoulder Taps

30 seconds REST between ROUNDS

Round 2 – Repeat 4x
- 180 Jump Squats
- Butt Kicks
- Jumping Lunge Lunge Squat
- Half Burpees

30 seconds REST between ROUNDS

Round 3 – Repeat 4x
- Crossbody Mountain Climbers
- Crab Toe Touch
- Diamond Push Ups
- Bicycle Crunches

Round 1 – Repeat 4x
20 seconds ON, 10 seconds OFF 

- High Knees
- Up Down Planks
- Elbow Push-up
- Plank Shoulder Taps

30 seconds REST before starting ROUND 2

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

High Knees

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk - Up & Down

- Begin in a push up position with arms extended further
- Bend your elbows until your forearms are on the ground
- Press into your hands to rise back up

Elbow Push-Up

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

Round 1

20 seconds ON, 10 seconds OFF

Round 2 – Repeat 4x
- 180 Jump Squats
- Butt Kicks
- Jumping Lunge Lunge Squat
- Half Burpees

30 seconds REST before starting ROUND 3

- Stand with feet shoulder width apart
- Lower into bottom of squat and explode/jump up turning your body 180 degrees
- Land softly in another squat 
- Repeating back and forth for time or reps

180 Jump Squats

- Run forward or on the spot, kicking your heels to your butt

Butt Kicks

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side 
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

Jumping Lunge Lunge Squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

Round 2

20 seconds ON, 10 seconds OFF

Round 3 – Repeat 4x
- Crossbody Mountain Climbers
- Crab Toe Touch
- Diamond Push Ups
- Bicycle Crunches

- Start in a high plank
- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Crossbody Mountain Climbers

- Raise your hips off the ground into a crab crawl position 
- Alternately lift one foot and the opposite hand, tapping your toes 
- Repeating back and forth for time or reps

Crab Toe Touches

- 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

- 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

Round 3

W1/D4

Beverly

Doyle

That breakdown is just what I needed thank you 💪

Evan Post

Let's talk cardio...

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

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

W1/D2

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

Miracle

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

W1/D4

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