Name: Playbook - Dana Linn Bailey - W2/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.345Z
Duration: 45 min
Description: W2/D7 RECOVERY or HIIT

Jason Rakes

Carolyn J

Jody

Great work out I subbed bent over rows for inverted row

Sagan

Brittany Clark

Jess Lynch

20 min AMRAP and 2 sets of 4 min Tabata cardio has me drenched in sweat 🔥🔥🔥

Lauren

Ashleigh

Joycelyn BENJAMIN

Great home workout when could not get to gym

Tina

Jenn

Ruth

Work out was good! Kept my blood pumping the whole time!

Lexie

Portia

Definitely a good HIIT after a turkey thanksgiving

Day 7: RECOVERY DAY OR HIIT

Warmup: Dynamic Stretching 

1/2 mile run (60%)

20 min AMRAP
- 20 DB Thrusters (#45/30)
- 20 Inverted row (or band assisted pull-ups)
- 20 DB/KB Swings (#45/30)
- Rest 90 sec 

4 min TABATA: 20 sec ON / 10 sec OFF
- Your choice cardio (sprints on tread, hill sprints, bike, rower, assault bike) 
- Hollow Body Double Crunch

- 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

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB swing

20 min AMRAP

20 sec ON / 10 sec OFF
Alternating between each movement for 4 minutes
NOTE: Your choice of cardio for the first exercise, doesn’t have to be the assault bike

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Start with your arms at your sides and legs extended 
- Tuck your knees in while lifting your torso up, meeting together in the middle 
- Extend your body back out to hollow hold position

Hollow body double crunch

4 min TABATA

W2/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

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

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!

W2/D7 RECOVERY or HIIT

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