Name: Playbook - Move with Michele - Day 10 Upper body & abs
Uploaded: 2021-08-04T15:03:36.767Z
Duration: 45 min
Description: Day 10 Upper body & abs

This is one of my favorite workouts on the app! I have done it many times & it burns every time.

Gabbie

wasn’t able to give a FULL review because of babysitting ( toddler ) interruptions but i did the majority and still KILLED it! 🔥

Hayley 🪴 Fiedler

Sara Carolina

Upper body circuit: (30 seconds on/30 seconds off)
- Across body curls
- Bent over reverse row
- Tricep kickbacks
- Standing Y raise &  rear delt fly
- Poliquin raise
- Rest 1 minute

Abs circuit: (30 seconds on/10 second transition)
- Russian twists
- Plank to bird dog
- Lying leg lifts with toe touch
- High plank
- V-sit scissor kicks
- Crunch with table top taps
- Rest 30 seconds

4 rounds: 30 seconds of work, 30 seconds of rest between movements with a 1 minute rest between rounds

- Holding the dumbbells at your sides
- Curl the dumbbell up towards your opposite shoulder, engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Across body curl (dumbbells)

- Hold dumbbells with reverse grip in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells towards your waist
- Lower dumbbells to starting position

Bent over reverse row (dumbbells)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back, engaging your triceps
- Lower back to starting position

Tricep kickbacks (dumbbells)

- Raise the dumbbells up to the front/side until they are above you in a Y shape
- Lower them to the starting position
- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Come back up to starting position

Standing Y raise & rear delt fly

- Hammer curl dumbbells to 90 degrees
- Keeping your elbows bent, raise your arms to shoulder height
- Extend your arms to straight
- Lower back to starting position

Poliquin raise (dumbbells)

Upper body circuit 1

3 rounds: 30 seconds on, 10 second transition with a 30 seconds rest between rounds

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands to the floor

Russian twists

- Start in high plank position 
- Elevate one arm and the opposite leg, keeping your body tight 
- Return them to the starting position 
- Repeating on opposite side

Plank to bird dog

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Curl your torso up, extending your arms, reach for your toes
- Lower down
- Lower your legs, stopping just short of them resting

Lying leg lifts with toe touch

- With your arms extended, hands under your shoulders
- Keep entire body tight as you hold position for time

High plank

- From a V-up position 
- Point your toes 
- Criss cross your legs back and forth
- Keep core tight and activated

V-sit scissor kicks

- 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 pad or floor
- Keeping your knees bent to 90 degrees alternately tap the floor with your toes

Crunch with table top taps

Ab circuit

Day 10 Upper body & abs

Getting back into working out consistently without excuses as I’m getting married in May and want to feel better about how I look. Feels great to just jump back in ❤️

Kristi

I’m 12 weeks post partum and it was exactly what I needed to start getting back into working out again. Challenging but do-able!Thank you!!

Madisyn

Kelly

Day 1 Full body & Abs

Didn’t make excuses today and it felt great to accomplish something (:

Great way to get back into working out (:

Jackie

Day 2  Slim upper body

was a struggle but i got through it! 🔥

I have drops of sweat falling through my face. Totally loved the intensity of this workout

Madi

Day 3 Lean lower body

First workout since a long day of being on my feet at Red Rocks on Tuesday ❤️‍🩹 felt great and being consistent with these workouts is what prevented me from being sore from it

charlotte

Skull crusher with hip abduction + Reverse table top thrust onto toes kicked my 🍑 and ( everything else ) 1000% sweaty ❤️‍🔥

Day 4 Full body HIIT

This one made me KO! Very rusty but this definitely gave me back my will to stay fit! 🙌🏽

Kristina Ramcharran

my balance is getting so much better post covid ! so happy ❤️

Day 5 Round booty & abs

Renegade with Dumbbell Swing was honestly the hardest off this! 🔥🔥🔥

Brittanee Kwan

I’ve never sweated this much with upper body exercises!

Andrea

Day 6 Slim upper body & Abs

a killer! especially w abs at the end🔥🔥🔥

Day 7 Full body & Abs

moaned, groaned, and everything in between… BUT i showed up and DID the damn thing! went 💯 times harder this 2nd round 🥲🔥

I was doing it while doing my online class, didn't wanted to lose the day in the challenge

Day 8 Full body & abs

Sweat was dripping off my face! Felt so good

upon many interruptions i still CRUSHED it! i’m a sweaty mess but it was well worth it! 🥰🔥

Day 10 Upper body & abs

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