Name: Playbook - Libby Petrucci - 500 Rep Challenge USA
Uploaded: 2023-09-12T01:26:16.732Z
Duration: 60 min
Description: 500 Rep Challenge USA

Elise

So good! Had to push through this one - for America🇺🇸

Libby

10 exercises x 50 reps = 500 reps  baby! Full body, and all you need are some dumbbells! Challenge yourself and see how many reps you can do of each in whatever order you’d like! I made it 5 sets, but personalize it based on YOU! God Bless America!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with your hands, elbows and shoulders in-line
- Bend at the elbows to come down - allowing your elbows to go out toward the back corners of room 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
Bend knees to take resistance off

Bench dips

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up toward your hips
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start with a wide stance and your toes pointed out
- Hold the kettlebell below with arms locked and lats engaged
- Push your hips back as you come down. Tap KB TO GROUND and press through heels to engage flutes and hammies

Kettlebell Sumo Squat

- 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

Dumbbell thruster

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Lay on the floor with legs wide
- Lift your body off the floor driving your belly button in
- When the torso is 90 degrees to your legs, throw two punches across your body
- slowly roll back down to a lying position

500 Rep Challenge USA

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