Name: Playbook - Libby Petrucci - W3/ D3 INTERVALS and Core!
Uploaded: 2024-01-08T19:14:34.753Z
Duration: 36 min
Description: W3/ D3 INTERVALS and Core!

HIIT + CORE: most important thing to do is get you’re equipment ready and just go for it! This is where our endurance gets better, calories burn, and we feel wildly energetic after!

No equipment required 🔥 test your interval timer to 40 seconds of work 20 seconds of rest! You’re going 3 times through. After each round take a full minute to recover then start again! This recovery is to ensure you’re able to go full out in the next round 🏆

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Hop slightly off the ground
- Complete desired reps or timing for one side

Bodyweight single leg deadlift w/ hop

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating to other side 
- add a reach on each arm 
- March down to a low plank 
- back up to a high plank 
Repeat variation

High plank shoulder taps + March variation

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- 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

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Tap that foot with your upper hand
- Repeat both directions

Shoot throughs

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Start in a hollow body hold position
- Tuck your knees into your chest with control
- Extend your legs back out to starting position
- Engaging your core throughout the movement

Narrow to Wide Knee Tucks

Full Body Circuit

W3/ D3 INTERVALS and Core!

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

Carly

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

W1/D4: Upper Body 💪🏼

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

W3/ D3 INTERVALS and Core!

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