Name: Playbook - Move with Michele - Day 4 Full body HIIT
Uploaded: 2021-08-04T15:03:36.740Z
Duration: 45 min
Description: Day 4 Full body HIIT

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

Kristi

charlotte

Skull crusher with hip abduction + Reverse table top thrust onto toes kicked my 🍑 and ( everything else ) 1000% sweaty ❤️‍🔥

Hayley 🪴 Fiedler

Almost didn’t do it today but forced myself and I’m so proud!

Hiliary

Felt so good. Challenging workout and at the same time exciting.

I’m shaking! This circuit was on fire! 🔥

Andrea

Justine

I’m sweating! Perfect length/workout while my daughter eats dinner.

Janine

Full body HIIT:
- Goodmornings
- Static lunge w/ shoulder press (right)
- Static lunge w/ shoulder press (left)
- Narrow to wide jumps
- Deadlift with wide curl
- Bent over reverse row
- Plie calf raise
- Plank to bird dog
- Skull crusher with hip abduction
- Reverse table top thrust onto toes

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

- Hinge forward holding the dumbbell at the back of your shoulders
- Bent at the knees slightly
- Feel the stretch in your hamstrings 
- Drive the hips forward to return to standing

Weighted good morning (dumbbells)

- 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 (right)

Static lunge with shoulder press (left)

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your heels to stand up
- Step wide and perform another squat
- Repeating the sequence stepping to the other side

Narrow to wide squat (dumbbell)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells towards your ankles, pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing your hips forward
- Rotate dumbbells, and curl wide towards your shoulders
- Lower back to starting position

Deadlift with wide 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)

- Start with a wide toed out stance
- Push your hips back and lower to parallel 
- Keep your chest up 
- From parallel lift your heels off the floor, squeezing your calves - - Lower heels back down and stand back up

Plié squat with calf raise

- From a glute bridge position 
- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps
- Push your legs out against the band
- Ensure your movement against the resistance is smooth and controlled

Skull crusher with hip abduction

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling, press up onto your toes
- Lower down towards the ground and repeat

Reverse table top thrust onto toes

Full body HIIT circuit

Day 4 Full body HIIT

Kelly

Wow I was not expecting it to be that hard 😮‍💨🙏🏼

Jeana

Day 1 Full body & Abs

Jackie

Advice on how ti help when you have bad knees for workouts? It all hurts.

Tiara

Tammy

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

Madi

Day 3 Lean lower body

my balance is getting so much better post covid ! so happy ❤️

These workouts make me look forward to getting up early 😊

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!

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!!!

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

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

Day 24 Upper body & abs

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 4 Full body HIIT

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