Name: Playbook - Libby Petrucci - W6/D3: HIIT IT and them Abs
Uploaded: 2024-01-08T19:14:34.811Z
Duration: 33 min
Description: W6/D3: HIIT IT and them Abs

HIIT + Core EXTREME. This one is so fun y’all! You’re going to do 4 laps and each get better and better bc they get shorter and shorter! Use the built in timer ( - hit that little clock by the seconds count at the bottom left) 
first lap you do each exercise for 60 seconds 
Second lap you do each exercise for 40 seconds etc until you get to the SPEED round!

The timing on each lap is different! Lap1:  60 seconds of work 30 seconds of rest 
Lap 2:  40 seconds of work 20 seconds of rest
Lap 3: 30 seconds of work 15 seconds of rest
Lap 4: 20 seconds of work 10 seconds of rest

- 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

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

180 Burpee

Start in a high plank position. With power, jump your feet to land on the balls of your feel and heels under your shoulders in a squat position. This is a hip hinge movement so your goal here is to get your chest up at the top of the exercise.

Sprawl

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees (bring feet together and sprawl knees out) 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Frog crunches

Laying flat on the ground raise your legs up 
- control them on the way down in a windshield wiper form  tapping little toes to each side
- modified version: bend knees

Wipers

- squat pulse keeping glutes and core engaged
- stay in low squat position while using your hip flexors and quads to drive knees up

Squat Pulse + Frog Stomp Combo

- Begin laying in an X position 
- draw core in as you raise one leg and tapping your toes with the opposite hand
- modified version is allowing feet to stay on ground
- expert version is keeping feet 6 inches above ground for all reps
- Perform 20 total

Alternating star crunches

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement
- each walk is 1

Plank walk - up & down

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
- Alternate with butt kicks by 
- Kicking your heels to your glutes

High knees + Butt Kicks

HIIT CIRCUIT

W6/D3: HIIT IT and them 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 💪🏼💪🏼💪🏼

W6/D3: HIIT IT and them Abs

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