Name: Playbook - Libby Petrucci - W4/D3: HIIT + Core
Uploaded: 2024-01-08T19:14:34.772Z
Duration: 31 min
Description: W4/D3: HIIT + Core

HIIT + Core. A strong core equals a strong lifts! High intensity interval training is an awesome way to increase power and speed. You also need a strong core for this to be able to control your movements, and better your quickness!  Set up it and ATTACK!

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

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up 
- keep core engage and reach up overhead going into toes
- Repeating the sequence for time or reps

Air squat to Reach

This one is a burner! you have worked so hard to get to this workout! Let’s kick it!

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs and snatch directly overhead

Dumbbell snatch (double)

- 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

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position
- Repeating the sequence for time or reps

Push-up + push back

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your feet up to touch your gluts
- control core and try to land as soft as possible
- keep a steady rhythm:)

Donkey kicks

Circuit 1

You are working the classic HIIT timing of 40 seconds on / 20 seconds off.

- 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

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- move up to a high plank, repeat motion on each side
- each knee tap is a rep

Plank March Knee to Elbows

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can

Speed static lunge

Circuit 2

Set your timer for 5 minutes 
Do as many rounds as possible in that 5 minutes - only taking rest when you absolutely need it.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

5 Minute AMRAP

W4/D3: HIIT + 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 💪🏼💪🏼💪🏼

W4/D3: HIIT + Core

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