Name: Playbook - Dana Linn Bailey - W10/D7 RECOVER or HIIT
Uploaded: 2024-01-07T22:36:10.682Z
Duration: 45 min
Description: W10/D7 RECOVER or HIIT

Rachel Rio

Ass kicker workout 🏋️‍♀️. I’m dying as fudge!! Good Sunday morning workout.

That was horrendous but in the best way possible.

ANNA

Initially I thought it was going to be easy because it looked short. To my surprise it was hard.

Carol

Heather

Jan Elle

Day 7: RECOVERY or HIIT

Ascending/Descending Set: 
- Renegade Row + Pushup (1 rep = right row, left row, push-up) 1-10
- DB Thruster (40/25) 10-1

16 MIN AMRAP (As Many Rounds As Possible):
- 16 Alternating DB Snatch (45/30) 
- 16 DB Goblet Squat (55/40)
- 16 V-Ups

5 Rounds for Time:
- 12 Devils Press
- 9 Box Jumps (you can use stairs if you don't have bench or box) 
- 6 1/2 Burpee Tuck Jump

- Renegade Row + Pushup (1 rep = right row, left row, push-up) 1-10
- DB Thruster (40/25) 10-1

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Complete a dumbbell push up
- Repeating with the opposite arm 
- Working back and forth for time or reps

DB renegade rows + push ups

- 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

Ascending/Descending Set

- Start in a dumbbell hang position 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm overhead and keep your knees soft 
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

DB hang snatch (alternating)

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat

- 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

16 min AMRAP

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

DB devil’s press

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position 
- Hop forward 
- Jump up bringing your knees toward your chest

1/2 Burpee + tuck jump

5 rounds for time:

W10/D7 RECOVER 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

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

W1/D7 RECOVERY or HIIT

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!

W10/D7 RECOVER or HIIT

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