Name: Playbook - Libby Petrucci - Midweek Mayhem!
Uploaded: 2024-01-13T00:33:53.188Z
Duration: 38 min
Description: Midweek Mayhem!

We have a fire HIIT full body cardio day! CHEERS to toning, burning, building and learning through this 30 minute circuit!

Let’s start off with getting your upper body muscles warm and your core engaged!

Loosen neck and warm up arms with circles in both directions. Keep your shoulders pressed down

Neck circles + arm circles

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Warm Up Circuit

The time for this one is a 2 to 1 ratio. We will be working for 40 seconds. Resting for 20 seconds. You will need 2 medium dumbbells, an elevated surface, and some type of cardio in mind! 

I’m going to put a rower in here, but if you don’t have that, use a jump rope, go for a run, run your home stairs or even run in place! I just want to give you some options.

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive step ups

- Begin in high plank position
- one hand touches opposite shoulder 
- - repeat on other side
- one hand touches opposite knee
— repeat on other side 
Add one push-up 
All 5 movements = 1 rep

4 Point touch + Push-up

- 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

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

* 8 each direction*

Dumbbell front/lateral raise combo

Circuit

Midweek Mayhem!

I just love these workouts. I used to get so intimidated when I walked in the gym. But now I just pull up my playbook and follow along with Libby. I feel strong and healthy and have so much more confidence!

Serena

Full Body Blast

Push - Upper Body

Finished all 6 weeks and loved it! Ready to start all over!

Elise

Leg Day (Gym)

This was killer! I won’t be able to walk tomorrow but I know my legs are going to look great!

Midweek Mayhem!

More workouts from Libby Petrucci