Name: Playbook - Dana Linn Bailey - W5/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.485Z
Duration: 45 min
Description: W5/D7 RECOVERY or HIIT

Perfect Sunday workout to keep the body fresh and the endorphins cranking!

Allison

Lexie

Chad

Great Sunday Sunday workout 💪🏼🤙🏼

Lisa

Day 7: RECOVERY DAY OR HIIT

Warm-up: 1/2 mile jog

OUTDOOR OPTION:
TRACK SPRINTS:
2 - 400m run / walk or jog 400 in between each 
4 - 200m sprint / walk 200 in between each 
6 - 100m sprint / walk 100 in between each 
8 - 50m sprints / walk 50 in between each

INDOOR OPTION:
TREADMILL OPTION:
2 - 90 sec run / 90 sec walk or jog in between 
4 - 60 sec sprint / 60 sec walk in between 
6 - 30 sec sprint / 30 sec walk in between 
8 - 15 sec sprint / 15 sec off

Ab Circuit: 3 rounds x 30 sec each
- Weighted Jackknife (each side)
- Reverse Crunches 
- Side Plank Hip Dips (each side)

Treadmill incline walk (1/2 mile jog)

2 - 90 sec run / 90 sec walk or jog in between 
4 - 60 sec sprint / 60 sec walk in between 
6 - 30 sec sprint / 30 sec walk in between 
8 - 15 sec sprint / 15 sec off

Treadmill sprints

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt jackknifes

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Side plank hip dips

Ab Circuit

W5/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.

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!

W5/D7 RECOVERY or HIIT

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