Name: Playbook - Move with Michele - Day 11 HIIT + lower body
Uploaded: 2021-08-05T13:26:24.856Z
Duration: 45 min
Description: Day 11 HIIT + lower body

Circuit 1 : (30 seconds on/30 seconds off)
- DB squat
- DB lunge (both sides)
- DB hip trust with abduction 
- Rest 1 minute 

Hold (20 seconds)
- Static lunge with shoulder press (both sides)

HIIT (20 seconds)
- Pulsing squat

Circuit 2: (30 seconds on/30 seconds off)
- Pulsing fire hydrant (right)
- Straight leg pulse (right)
- Rainbow (right)
- Pulsing fire hydrant (left)
- Straight leg pulse (left)
- Rainbow (left)
- Weighted frog pump

3 rounds: 30 seconds of work , 30 seconds of rest between movements with 1 min rest between rounds

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back

DB squat

- Holding dumbbells at your sides
- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

DB reverse lunge

- Place your upper back on a bench, dumbbell at your hips
- Push through your heels bringing your hips up, engaging your glutes
- Push your legs out against the band, bring them back in
- Lower back to starting position

DB hip trust with abduction (banded)

Circuit 1

- From lunge position, lower until both knees are 90 degrees
- Push through the front heel and stand back up to starting, while pressing dumbbells overhead

Static lunge with shoulder press

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and pulse for time or reps
- Extend your legs to stand back up

Pulsing squats (dumbbells)

3 rounds: 30 seconds of work , 30 seconds of rest between movements with a 1 min rest between rounds

- Position yourself on your hands and knees on the ground
- Keeping your knee in a bent position, hips squared
- Lift your knee away from the midline of your body, against the resistance of the band
- Pulse twice at the top
- Slowly return to the starting position

Pulsing fire hydrant (right)

- Position yourself on your hands and banded knees on the ground
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Pulse for time or reps

Straight leg pulse (right)

- Position yourself on your hands and banded knees on the ground
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow (right)

Pulsing fire hydrant (left)

Straight leg pulse (left)

Rainbow (banded)

- Lying down with the soles of your feet together and knees outward
- Hold the dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Weighted frog pumps (dumbbells)

Circuit 2

Day 11 HIIT + lower body

Bibi

Valerie

Hayley 🪴 Fiedler

Day 1 Lower body

back on it after a wonderful birthday weekend for my little brother ( i’m a sweaty mess ) ❤️‍🔥

Rachel

Sara Carolina

Day 2 Booty & abs

Couldn't do the first part because it never loaded so I did jumping rope instead because I didn't knew if it was normal running or jogging or what

Day 3 HIIT

i finally hit it back again after being sick + in a funk i REALLY
didn’t wanna move today but
I. DID. IT. and am so proud.. ( sweaty mess 😮‍💨 )

So glad I found your program! My 🍑 has been sore the last couple days using these workouts! 🥵🔥

Taryn

I'm full on sweat but totally seeing changes with this workouts

Day 4 HIIT + lower body

haven’t worked out in a min because of a bad health flare but i’m BACK and my legs were shaking at the 45 sec plank cannot wait to get back to being STRONGER and HAPPIER 🔥✨

Challenged myself more today and did this with ankle weights. 💜

Kristi

Day 5 Lower body  & abs

Day 6 Booty &  back

this kicked my ass
( in a good way ) fell off my routine and trying to get back to it but remembering to take it day by day & that everyday’s a new day :”)!

p.s. ( Plank with side to side hop
(banded) killed me and my legs 😭 )

This one was too much for me, I can't feel my legs

Day 7 Plyo

Done half of the challenge and I'm loving it even to I can barely do it 😂

Day 8 Lower body

Day 9 Booty & abs

Loved the workout but the running part didn't loaded

Day 10 HIIT

I was hating the pain in my abs but as my dad says "if it's not hurting it's not working"

Day 11 HIIT + lower body

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