Name: Playbook - Libby Petrucci - W5/D3: Intervals and Abs
Uploaded: 2024-01-08T19:14:34.790Z
Duration: 34 min
Description: W5/D3: Intervals and Abs

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!  

Check out the circuit you have today. Set up it and ATTACK!

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- 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

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

Low plank hip dips

Upper Body Warm-Up

- Start in a plank position 
- Drive your knees towards your same side elbow one at a time back and forth 
- after completing 10 total
- Increase speed and complete 4 knees to chest 
- repeat combo

10 wide mountain climbers + 4 normal

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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

- hop on toes and bring foot inside to tap with hand
- after 10 total hop laterally to land on 1 foot in a skater position for two skaters
- repeat until time is up!

10 Heel Taps + 2 ice skaters

- Lay on your back, hands at your sides 
- Raise your legs off the ground in a circular position
- Lower them straight, stopping just short of them resting on the ground

Lying leg raises

- Perform a burpee
- Rotate your body 180 degrees and repeat

180 Burpee

- Begin with your feet in wide stance, and toes slightly turned out
- shuffle feet back and forth staying in a low position
- Push your hips back as you come down

Bodyweight low lateral shuffle

Bodyweight HIIT Circuit

W5/D3: Intervals and Abs

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 💪🏼💪🏼💪🏼

Marta

W2/D3: High Intensity and Core

W2/D4: UPPER BODY LOCK IN - Push

My legs are shaky but my spirits are high 😎💪🏼 this is a great one!!

W2/D5: Lower Body + Core

W3/D1: upper Body + Core Galore

W3/D2: Glutes and Hammies

W3/ D3 INTERVALS and Core!

W3/D4 - Upper Body Flex

W3/D5: Booty, Legs and Core

W4/D1: Upper Body + Abs

W4/D2: Lower Body Zonin

W4/D3: HIIT + Core

W4/D4: UPPER BODY

Wow!! Couldn’t even do it all. I’m very out of shape.🥴 Will do this again soon and hopefully get better each time! Thank you!

W5/D3: Intervals and Abs

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