Name: Playbook - Dana Linn Bailey - W4/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.439Z
Duration: 45 min
Description: W4/D7 RECOVERY or HIIT

Yanissa

Jason Rakes

Michelle

Taylor Smith

Laura

The gym HIIT workout was much more intense - the DB version seemed to be a lot less difficult- could they be more similar?

Jill

Day 7: RECOVERY DAY OR HIIT

Warm-up: 5 min jog at 6.5-7.0

4 min Treadmill TABATA: 20 sec ON /10 sec OFF
- 20 sec ON: Flat Road Sprint (10.0-12.0) • 10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN

ABS x 3 rounds of 30 sec
- Hollow body knee tucks 
- Hollow body arm flutters

4 MIN Bodyweight TABATA: 20 sec ON /10 sec OFF
- High Knees
- Burpee

ABS x 3 rounds of 30 sec
- Hollow Body Double Crunch
- DB V-sit up & overs

4 min Treadmill TABATA: 20 sec ON /10 sec OFF
- Incline Sprint starting at 10% incline (7.0 speed) 
- EVERY MINUTE ADD 1% on incline

Treadmill incline walk (warm up jog)

- 20 sec ON: Flat Road Sprint (10.0-12.0) • 10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN

Treadmill sprints

4 min Treadmill Tabata

- Start with your arms and legs extended 
- Bring your knees in towards your chest 
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

- Hold your arms at your sides and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Rapidly lift and lower your arms with a small range of movement

Hollow body arm flutters

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

High knees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

4 min Bodyweight Tabata

- 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

- 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

- Incline Sprint starting at 10% incline (7.0 speed) 
- EVERY MINUTE ADD 1% on incline

Treadmill incline sprints

W4/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

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

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!

W4/D7 RECOVERY or HIIT

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