Name: Playbook - Libby Petrucci - Full Body 1 🌕
Uploaded: 2024-01-20T14:02:02.637Z
Duration: 25 min
Description: Full Body 1 🌕

LOVED this quick workout to start my day!!!!!

Caitlin

Both Circuits will use all this same equipment! 25 minutes of hard work. 1 minute rest between rounds! If you do not have a trx - do not worry. Just do not use one.

Set your timers for 30 seconds of work on 20 seconds off. (Substitute if no ball- do a dumbbell snatch. If no Trx - jump squats)

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells across body, and up toward your opposite shoulders
- Slowly lower down until arms are extended

* 10 reps per arm*

Dumbbell cross body bicep curls

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs jump back up to starting position

TRX jump squat variation

- Start on your hands and knees (advanced: lift knees off ground) 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side
* 10 reps each side (20 total)

Bird dog

- 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)

FIIT It Full Rnd 1

40 seconds of work / 20 seconds of rest! We will feel those extra 10 seconds, but this is your last circuit! Push it baby!

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Hold the dumbbells with your palms facing each other
- Curl the dumbbell up engaging your bicep as you curl then follow all the way up to press overhead
- hold other hand in isolated hold continuing the engagement
- complete set reps on each side

Dumbbell hammer curl to press + iso hold

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbells to mid shin, pressing your hips back while keeping a slightly bent knee
- use hip momentum to clean dumbbells to shoulders
- Stand straight back up pressing your hips forward
- Push your hips back and down as you lower to a squat 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to goblet squat

- starting on back with legs straight and arms straight out over chest
- roll all the way up keeping legs straight pressing heels down
- roll all the way down core engaged entire time

Straight leg sit-ups

FIIT It Full Rnd 2

Full Body 1 🌕

Lower Body 1 🔥

What a great workout! I do have to use different weights for a few parts of the workout. I make adjustments that work for me.

Elise

Loved the option for this shorter 25 minute workout that still left my arms ON FIRE!!🔥

Carly

25 min plus some filming time 😅 use a challenging weight and wow- perfect quick upper body push!

Full Body 1 🌕

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