Name: Playbook - Move with Michele - Day 13 HIIT + arms
Uploaded: 2021-09-01T17:36:39.547Z
Duration: 30 min
Description: Day 13 HIIT + arms

Bailey

kicked my 🍑 whole body is ON FIRE!!! ( in a good way ) 🔥🔥🔥

Hayley 🪴 Fiedler

I complain a lot about hit day but with every day that passes I feel it a little bit more achievable

Sara Carolina

Circuit 1 x 3
- Pike Push Up x 6
- Single arm tricep kickback (dumbbells) x 12
- Across body curl (dumbbells) x 12

Circuit 2 x 3
- Standing Y raise & rear delt fly x 10
- Twisting front raise with squat x 10
- Jump squats x 15

Circuit 3 x 3
- High knees x 30 sec
- Criss Cross Power Jacks x 30 sec
- Plank with side to side hop (banded) x 30 sec

Pike Push Up

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

Single arm tricep kickback (dumbbells)

- 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)

Circuit 1

- 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

- Push your hips backs as you come down, keeping your chest up
- With a slight bend at the elbows, raise the dumbbell forward as you lower 
- At the bottom of your squat rotate the dumbbell each direction
- Reverse the movement back to standing position

Twisting front raise with squat

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

Circuit 2

High Knees

- Start by standing with your feet crossed and arms crossed overhead
- In one motion, jump your feet out to the side while lowering your arms 
- Immediately reverse the motion by jumping back in crossing your legs and arms
- Increase speed as you feel comfortable

Criss Cross Power Jacks

- Start in a plank position, band just above the knees
- Hop in bringing your knees towards the outside of your elbows
- Hop back to plank position, repeating to the opposite side

Plank with side to side hop (banded)

Circuit 3

Day 13 HIIT + arms

i didn't know my body could even produce this much sweat but i feel strong af!!! 💪🏻

Randi

The puddle of sweat on my mat speaks volumes. Feeling lighter and more comfortable in my body instantly! 🙌🏽

Kristina Ramcharran

Love these 30min workouts!  Great for when my time is tight but still a KILLER.

Valerie

Day 1 Full body

Nissah

this was the perfect way to start off my morning before work 🥵

I used to do all your workouts and worthy 30 was my favorite, I stopped working out 6 months ago and my only regret was stopping, I was barley doing the 3rd part when I used to do it just fine. Killer workout!!

Day 2 Lower (quad focused)

really didn't feel like working out today, but so glad i did! arm days are my favorite 🔥

Taylor

Ings

Day 3 Upper body

I’ve been slacking this summer, this workout put me in check!

Using the timers it only took 13 minutes. Great workout but too short

Jeana

Day 4 Full body tabata

quickest workout i’ve ever finished i killed it and flew right through but lemme tell you IT. WAS. A. STRUGGLE. felt the sweat dripping this is exactly what i needed today to help with my crippling menstral cramps 💦👏🏻 10/10 always

At the beginning I was like "oh today is easy" but then I ended all sweaty and tired, totally loved this workout

Day 5 Lower (glute focused)

Jackie

10/10 arms will be hella sore tomorrow 💦

Day 6 HIIT + arms

It felt like a free day even tho it was doing workout, loved it.

Day 7 Light cardio

A killer workout that’s worth it every time

took me forever to get back in the swing of things because life! but i’m back and kicking 🍑 one day at a time and that’s what matters! - thank you for keeping me accountable as always 🤍

Day 13 HIIT + arms

Community

More workouts from Move with Michele