Name: Playbook - Michelle Schwartz - 25-minute Upper Body and Deep Core
Uploaded: 2024-03-14T00:36:49.301Z
Duration: 25 min
Description: 25-minute Upper Body and Deep Core

*1st Tri & 6+ weeks Postpartum safe*
This workout is short and sweet so to make the most of it, CHOOSE HEAVY WEIGHT! 
Weights don't make you bulky - they help lean and tone!

You'll need a pair of dumbbells and a core ball/sports ball or small pillow.

TIMING:
UPPER BODY CIRCUIT: 
10 reps of each exercise
Rest 20 seconds max between sets. 
Complete the circuit 2x through

CORE CIRCUIT:
Complete each exercise for 45 seconds
Rest 15 seconds between sets
Complete 2 rounds

Put 360 breathing and pelvic floor movements together. 
Breathe in expanding rib cage front, sides, back, and relaxing pelvic floor 
Breathe out pulling rib cage together and all four points of pelvic floor lift and draw in

Pelvic floor Activation + 360 breath

Start lying on your back with your knees bent and feet on the ground. 
Inhale breathing into your rib cage expanding front, back, and sides. 
Exhale as you tilt your pelvis and hips upward toward the ceiling. Think of tucking your hips under. 
Hold for 2 seconds and repeat.

Lying Pelvic tilts

10 reps of each exercise
Rest 20 seconds max between sets. 
Complete the circuit 2x through

Bend at your elbow to bring dumbbells to shoulders. 
Release down with control
Bend elbow and bring arms at 45 degrees from your front and perform a curl
Release with control 
Bend elbows and bring arms out 90 degrees from your front. 
Release with control. 

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

Feet wider than hips distance and toes pointed out 45 degrees
Lower back and down into squat with DB between legs 
Drive up to stand tall and pull elbows out to your sides and bringing DB to chest

Sumo squat + upright row

Lower down into a push-up, then row dumbbell back on either side 
Back into push-up. 
PROGRESSION: perform in high plank

Push-up and row on knees

Start on hands and knees
Engage core and extend one leg behind you keeping hips square to the ground
Bend at your elbow to bring the weight from a 90 degree angle to full extension (engage your triceps)

Table top tricep extensions with leg extended (10 each side)

- Keep a slight bend at the elbow
- Raise your arm until you reach shoulder height 
- Lower with a slow and controlled movement
- repeat opposite side

Dumbbell alternating lateral raises (10 each side)

Upper Body

Complete each exercise for 45 seconds
Rest 15 seconds between sets
Complete 2 rounds

Start in table top position with weights under hands. 
Extend opposite arm and opposite foot. 
Crunch to middle and repeat other side

Weighted bird dog

Start in a side lying position with your elbow under your shoulder and a core ball between your knees. 
Inhale to relax, exhale to squeeze the core ball, lifting your pelvic floor and engaging your lower to upper abs like your zipping up a coat. 
Inhale to lower and reset.

Side plank raises on knees + core ball (split time)

Start lying on your back with your feet flat on the ground and knees bent and arms extends over head to hover above the ground.  Place a core ball between you knees. 
Bring your arms toward your knees and your knees toward your chest as you squeeze the core ball and exhale. 
Inhale as you return to starting position.

Back lying suitcase crunch - core ball

Core Circuit

25-minute Upper Body and Deep Core

25-minute Lower Body Strength

24-minute Full Body Functional Workout

25-minute Double HIIT

25-minute Core and Cardio

20-minute Triple Circuit HIIT

Really loved this one, short and sweet, a great “topper” after a core/upper body full workout if you have extra time

25-minute Upper Body and Deep Core

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