Name: Playbook - Move with Michele - Day 24 Upper body & abs
Uploaded: 2021-08-04T15:03:36.838Z
Duration: 45 min
Description: Day 24 Upper body & abs

Abs are always the worst 🥹 but i nailed this and felt the burn af :)

Hayley 🪴 Fiedler

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 24 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

Sara Carolina

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 9 Lean lower body

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! 🔥

Day 10 Upper body & abs

with every move i felt the BURN 🔥 needed this and abs definitely helped with my menstrual cramps which is a + !

After 5 days without doing workouts, it feels good to be back

Day 11 Round booty & abs

It’s not the exercises, it’s me. I just hate the HIIT days.

Nadine

Day 12 Full body HIIT

the ab burn is always the best and worst part 🔥🔥🔥 crushed it today

Quick and effective upper workout. Sweating!!!

Janine

Day 13 Slim upper body & Abs

haven’t worked out in a solid WEEK because i’ve been sick ontop of a chronic health flare but i’m back 🔥 ( now time for a walk! )

Still just as challenging the second time around. Sweating!!!

Day 14 Round booty & abs

this time around tried not to use the 1 min rest in between some movements because i wanted to challenge myself extra and i’m PROUD! Reverse table top thrust into toes always kicks my 🍑 but i’m getting better @ it day by day 🤌🏻

Ashley

Day 15 Full body HIIT

proud of myself for getting through this because this absolutely demolished me i’ll be feeling it tomorrow 😂
( attempting to try a new workout schedule for my health related issues ) let’s see how this goes!

Day 16 Lean lower body

middle of the of the week + DST..🫠 one of those days where i really didn’t wanna show up for myself but i did it anyways!

Day 17 Upper body & abs

I. AM. DEAD.
( whole body is shaking! ) this time took fewer breaks and used Resistance Band level 2.
( instead of my usual level 1. 🥵 )

Day 18 Round booty & abs

good sweat and good burn post school work ( stress ) 🥵

Love these workouts! I'm finally seeing progress with my body and feel myself getting stronger everyday and my confidence is finally starting to grow after so many years of having none. 💜

Day 19 Slim upper body & Abs

another day not wanting to do it but i did it! Reverse table top thrust onto toes always kills me 😭

Day 20 Full body HIIT

long day, tired.. i usually workout in the morning/afternoon ( whenever school allows me ) today was one of those late starts so my energy went OUT the WINDOW… but i grabbed an energy drink and DID. THE. DAMN. THING.☄️💥🔥

I never thought I'd actually enjoy working out, and now I look forward to it everyday. I'm learning how to engage my muscles so much better that when I modify or don't use weights or bands, I still feel the burn! I have seen so many changes in myself and I'm finally gaining self-confidence after so many years of hating my body. Thanks for making these workouts easy enough that I feel successful but still challenging (:

Day 21 Lean lower body

Feeling accomplished and very sweaty after this one!

Bailey

toddler interruptions but i finished 95% :) 10/10 😅💥🔥

I feel amazing after this one (all of them but this one in particular).

Day 22 Full body & abs

went faster than i thought i would with finishing this! proud and sweaty 😅🔥 ( even after being sore af from all the walking i’ve done this past weekend )

Finally feeling like my dream body is achievable!

Leah

Day 23 Inner & outer thighs

finished! felt the burn 🔥, now time for a well deserved lunch!

Day 25 Slim upper body & Abs

my body’s resistance has been so REAL for me… i didn’t wanna do this today, but ( after talking to myself on 3 separate occasions ) i said f it, and GOT. IT. DONE. 💪🏻
( practicing bellybutton to spine helps so much with these workouts! highly recommend! )

Day 26 Upper body & abs

my abs are so sore today definitely felt it extra! 😈💪🏻

Day 27 Round booty & abs

Loved working through these 30 workouts (even if I didn’t get it done within 30 days😜). Such great variety and always gets my heart rate up!💪🏻😅

Stephanie

Day 28 Inner & outer thighs

Day 29 Full body HIIT

legs are shaking.. this challenge for real crushed me
( in a good way ) could not be prouder of myself for finishing it ❤️ off to the next!

Day 24 Upper body & abs

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