Name: Playbook - Libby Petrucci - W6/D3: Power HIIT + Core
Uploaded: 2024-01-08T19:14:34.591Z
Duration: 28 min
Description: W6/D3: Power HIIT + Core

TABA - TA -TA

Today’s HIIT is a little different. We have 4 supersets you will be doing 8 rounds of each. 20 seconds on 10 seconds off. 

That means each circuit is 4 min long! Just 20 minutes! That’s all! Quick and easy!

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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

* 5 each Arm*

Dumbbell renegade rows

Tabata 1

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

Tabata 2

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs jump back up to starting position

TRX jump squat variation

Tabata 3

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Hands shoulder width apart and raise to upper chest level
- this is working your shoulders so keep them pressed down away from ears

KB Upright row

Tabata 4

Treadmill incline walk

W6/D3: Power HIIT + Core

I miss you & I was def not happy w you on this workout but did it!!

Kara

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

W1/D1: Upper Body + Core

Caitlin

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

W1/D2: lower Body lock in

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

Delaney

W1/D3: HIIT IT

W1/D4: Upper Body Push

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W2/D5: Lovin’ on the Legs and Abs

Cassie

W3/D1: UPPER BODY + Core

W3/D2: Legzzz

W3/D3: INTER🤚🏼VALS and CORE

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W3/D5: Booty Gains and Abz

W4/D1: Back, Arms and Abs

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W6/D3: Power HIIT + Core

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