Name: Playbook - Move with Michele - Day 20 Upper body
Uploaded: 2021-09-01T17:36:39.583Z
Duration: 30 min
Description: Day 20 Upper body

Hayley 🪴 Fiedler

Warmup x 3
- Modified push up to superman x 30 sec
- Criss Cross Power Jacks x 30 sec

Superset x 3
- Pike Push Up x 5 
- Bent over reverse row (dumbbells) x 10

Circuit x 3
- Across body curl (dumbbells) x 30 sec
- Tricep kickbacks (dumbbells) x 30 sec
- V-sit scissor kicks 30 sec
- Russian twists 30 sec

- Start kneeling, hands just outside the shoulders 
- Bend at the elbows to lower your chest to the ground
- Move hands to temples and extend your legs
- Raise both your chest and your legs, engaging your glutes as you lift
- Return your hands to the floor
- Push back up to starting position

Modified push up to superman

- 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

Warmup

Pike Push Up

- 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)

Superset

- 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)

- 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)

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

V-sit scissor kicks

- 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

Circuit

Day 20 Upper body

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!!

Sara Carolina

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 20 Upper body

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