Name: Playbook - Move with Michele - Day 9 Full body
Uploaded: 2021-09-01T17:36:39.524Z
Duration: 30 min
Description: Day 9 Full body

Bailey

the plank was the hardest! this really helped after quad focused soreness !

Hayley 🪴 Fiedler

Warmup x 2
- Criss cross power jacks 30 sec
- High knees x 30 sec
- Plank to pike x 5

Superset x 2
- Renegade row with DB swing x 8
- Butterfly Bridge x 12

Superset x 3
- Banded prisoner squat with press (dumbbells) x 8
- Donkey kicks (banded) x 10 per side

Forearm plank with leg lifts 3 x 30 sec

- 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

High Knees

Plank to Pike

Warmup

- 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

- Lying down with the soles of your feet together and knees outward
- Hold dumbbell at your hip
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Butterfly Bridge

Superset

- 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 (dumbbells)

- Position yourself on your hands and banded knees on the ground
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Work both sides

Donkey kicks (banded)

- Elbows under shoulders and hands out front
- Keep entire body tight as you alternately lift each leg off the floor 
- Keep hips squared to the floor

Forearm plank with leg lifts

Day 9 Full 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 🤍

Idk why I got specially tired today, but I got it done

Day 9 Full body

Community

More workouts from Move with Michele