Name: Playbook - Move with Michele - Day 30 Slim upper body & Abs
Uploaded: 2021-08-04T15:04:40.069Z
Duration: 45 min
Description: Day 30 Slim upper body & Abs

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!

Hayley 🪴 Fiedler

Slim upper body Circuit 1: (30 seconds on/30 seconds off)
- Poliquin raise
- Tricep KB
- Y raise w/ fly
- Twisting front raise w/ squat
- Across body curl + rotation
- Rest 1 minute

Slim upper body circuit 2: (30 seconds on/30 seconds off)
- Quad leans backs
- Dumbbell flutter kicks
- Leaning front raises with pulses
- High scissor kicks
- Renegade row w/ dumbbell swing 
- Rest 1 minute

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

- 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)

- 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

- 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

- 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)

Slim upper body circuit 1

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Arms extended in front of your body
- Lower down until your glutes touch your heels
- Come back up, extending your hips forward

Quad lean backs

- Lying on your back and holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Flutter kicks (dumbbell)

- From seated position, legs extended 
- Holding a dumbbell, arms extended forward of the chest
- Lean back to 45 degrees, keeping back straight snd core engaged
- Pulse dumbbell up and down in a controlled manner

Leaning DB front raise pulse (seated)

- Lay on your back with your legs elevated 
- Point your toes up
- Criss cross your legs back and forth
- Keep core tight and activated

High scissor kicks

- From high plank position 
- Row the dumbbells alternately up keeping your elbows close to your body
- Engage your lat as you pull
- Keep your hips squared
- Hop your feet in and come to standing, while swinging DB between your legs
- Raising the dumbbells forward to shoulder height

Renegade row with DB swing

Slim upper body circuit 2

Day 30 Slim 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 30 Slim upper body & Abs

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