Name: Playbook - Dana Linn Bailey - W1/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.272Z
Duration: 45 min
Description: W1/D7 RECOVERY or HIIT

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

Taylor Smith

We did this Saturday as a family. What a workout woo

Jeanne

Anna

Brittany Clark

Leigh

Christain

Isabel

Lauren

Great workout... no rower though with limited equipment at home

Joycelyn BENJAMIN

I couldn’t do it as an email. Had to run it as an amrap instead taking test only when moving from station to station. Still very effective. Thank you.

Josie

Ruth

Loved the workout! I work out at home so the only challenge was no rower. Other than that, killer!

Chelsey

Hard for me to get 16 cal rows in 1 min right now. I’ll get there though. Just coming off being sick with COVID.

Crystal Butler

Most People with limited equipment don't have a rower

Arianna

Carrie

Kelly

Day 7: RECOVERY OR HIIT

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 (modify: kneeling)
- Minute 4: 25 Double Under or 50 Singles
- Minute 5: 45 sec Plank Hold

Core Circuit: 3 Rounds x 30 sec each
- Hollow Body Fly Away (add 3-5lbs in hands)
- Weighted Hollow Body Flutter Kicks (weight in hands overhead)
- V-sit Up and Over (up and over dumbbell)

NOTE: You are going non-stop for 4 minutes 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. Rest for 10 sec 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

- 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

Rower

- 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

- Jump rope with the rope passing under your feet once each jump

Single under (or 25 double 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

- Start with your arms forward and legs extended 
- Bring your legs and torso up, circling your hands out an up overhead 
- Lower your arms and legs with out touching the floor 
- Repeating the sequence for time or reps

Hollow body fly aways

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow body flutter kicks

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit up & over

Core Circuit

W1/D7 RECOVERY or HIIT

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

W1/D6 LEGS

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

W1/D7 RECOVERY or HIIT

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