Name: Playbook - Move with Michele - Day 7 Full body & Abs
Uploaded: 2021-08-04T15:03:36.867Z
Duration: 45 min
Description: Day 7 Full body & Abs

a killer! especially w abs at the end🔥🔥🔥

Hayley 🪴 Fiedler

Andrea

Full body circuit 1: (30 seconds on/30 seconds off)
- Banded prisoner squat w/ shoulder press
- Inchworm w/ 2 jacks and 2 forward arm extensions
- Reverse lunge w/ hammer curl into single leg knee tuck (right)
- Reverse lunge w/ bicep curl into single leg knee tuck (left)
- Lateral lunge w/ front arm raise (right)
- Lateral lunge w/ front arm raise (left)
- Plank with side to side hop
- Rest 1 minute 

Full body circuit 2: (30 seconds on/30 seconds off)
- Renegade row w/ leg lift (right)
- Renegade row w/ leg lift (left)
- Push up to superman
- Squat jax
- Rest 1 minute

Ab circut: (30 seconds on/10 seconds transitions)
- Leg lift with toe touch
- SA weighted sit up (right)
- SA weighted sit up (left)
- SL bicycle (right)
- SL bicycle (left)

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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension in the legs,  press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Banded prisoner squat with press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Jack your feet twice
- Grab dumbbells and extend each arm forward
- Walk your feet up to your hands and reverse the move back to starting

Inchworm double jacks with DB forward extensions

- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Curl the dumbbells to your shoulders while driving your knee forward and up

Reverse lunge, bicep curl & knee lift (right)

- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Hammer curl the dumbbells to your shoulders while driving your knee forward and up

Reverse lunge, hammer curl & knee lift (left)

- Take a big step to the side 
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Raising dumbbells forward to shoulder height and back down
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunges with front raise (right)

Lateral lunges with front raise (left)

- 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)

Full body circuit 1

- Row each dumbbell up, keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Lift your leg up behind you

Renegade rows with leg lifts (right)

Renegade rows with leg lifts (left)

- From high plank position 
- 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 the floor
- Push back up to starting position

Push up to superman

- Start by standing with your feet together   
- In one motion, jump your feet out and lower into a squat
- Immediately reverse the motion by jumping back to the starting position, raising your arms above your head
- Increase speed as you feel comfortable

Squat jax

Full body circuit 2

3 rounds: 30 seconds of work, 10 seconds transition time

- 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

- Lying on your back with legs extended 
- Holding the dumbbell with your arm extended overhead
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Single arm weighted sit up (right)

Single arm weighted sit up (left)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Single leg bicycle (right)

Single leg bicycle (left)

Ab circuit

Day 7 Full 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!

Day 6 Slim upper 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 7 Full body & Abs

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