Name: Playbook - Dana Linn Bailey - W3/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.395Z
Duration: 45 min
Description: W3/D7 RECOVERY or HIIT

Jason Rakes

Sagan

Holy F***! This HIIT ABSOLUTELY KICKED MY ASS. 

I substituted the treadmill sprint for the spin bike and thought I was in pretty good cardio shape, but DLB showed me up! Thank you for putting my in check!🤣💪🏼

Jess Lynch

love this one specially doing the HITT on a spin bike

Donna

Day 7: RECOVERY DAY OR HIIT
   
1. 5 min Treadmill Warm-up at 60% RPE (Rating of Perceived Exertion) 

2. 15 min HIIT: done as follow
- 4 ROUNDS : 40 sec SPRINT / 20 sec WALK @ 3% incline (RPE 6-7) 
 
1 min recovery

- 4 ROUNDS : 30 sec SPRINT / 15 sec WALK @ 6% incline (RPE 7-8) 

1 min recovery

- 8 ROUNDS : 20 sec SPRINT / 10 sec WALK @ 9% incline (RPE 9)

1 min COOL DOWN walk

3. Ab Circuit: 3 rounds - 30 sec each
- DB Turkish Situp (each side)
- Hollow body flutter kicks (hold DB overhead)
- V-sit Up and Overs (over DB)

- Walk on the treadmill at a slight incline

Treadmill incline walk @60% RPE

40 sec SPRINT / 20 sec WALK @ 3% incline (RPE 6-7)

Treadmill incline sprints

Treadmill incline walk

HIIT 1

30 sec SPRINT / 15 sec WALK @ 6% incline (RPE 7-8)

HIIT 2

20 sec SPRINT / 10 sec WALK @ 9% incline (RPE 9)

HIIT 3

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping the dumbbell overhead with shoulder pushing up
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

DB turkish sit up

- 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

Ab Circuit

W3/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!

W3/D7 RECOVERY or HIIT

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