Name: Playbook - Libby Petrucci - Full Body Fiyer☄️
Uploaded: 2024-01-29T22:36:59.828Z
Duration: 45 min
Description: Full Body Fiyer☄️

A full body circuit that will get you hot n sweaty - strong n sexy! This is one of my new favorites! With a classic 40/20 interval - go through this circuit 4 times for a fantastic workout with minimal equipment.

Look over this circuit and get your equipment ready. Perform this circuit with 20 seconds of rest between each exercise. If you don’t have a bike available substitute with one of the following: 
- bicycle crunches
- jump squats
- jump rope

With Quick sprawls you’re going to keep your hands in a push-up position but using your core to jump your legs under your hips. 

Then perform 3 pushups (modified or strict) you go at your level!

3 quick sprawls + 3 push ups

- going for speed and power
- Increase speed and incline as you increase strength

Cycle

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
- Each step is one rep (Ex: 20 reps = 10 on each leg)

Dumbbell box step ups

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- simultaneously adding a bicep curl between each rep

Dumbbell curtsy lunge + curl

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Dumbbell see-saw row

- Hold a single dumbbell overhead at full extension 
- perform reverse lunges for time 20 seconds on one side 20 seconds on other

Dumbbell single arm overhead lunges

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Full Body Fiyer☄️

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