Name: Playbook - Michelle Schwartz - Alternating Bodyweight and Band Full Body Workout
Uploaded: 2023-05-15T19:00:46.906Z
Duration: 30 min
Description: Alternating Bodyweight and Band Full Body Workout

Prenatal safe for all trimesters! 

Traveling or can't make it to the gym? This workout is perfect for you, too. 

You'll just need a resistance band and your own bodyweight, but trust me when I say that doesn't make it easy.

TIMING - BODYWEIGHT CIRCUITS:
For the bodyweight circuits, push your pace with good form.
40 seconds of work, rest for 20 seconds. 
Complete the circuit 2x through.

TIMING - BAND CIRCUITS:
Go slow and controlled - not letting the band pull you quickly in one direction. YOU control the band. 
12 reps of an exercise. Rest as needed. 
Complete the circuit 2x through.


GOOD LUCK!

Do 40 seconds of each exercise. 
Rest for 20 seconds between exercises.
Complete the circuit 2x through.

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

Ice skaters

Step one foot out wide and bring your arms wide keeling them at shoulder height 
Step your foot back in and close your hands 
Repeat on opposite side

Step out seal jacks *

Lower your hips back and down into a deep squat
As you press your feet into the ground to stand, twist your back foot, hips and torso toward the right as you punch to the right 
Lower back into squat and repeat on the left

Bodyweight Squat + rotate and punch

Stay light on your toes switching front foot for 6-8 times
Bring your knee back to 90 degrees with back flat and chest proud 
Reverse lunge on the other side

Shuffle + 2 reverse lunges

Bodyweight Standing Circuit

Do 12 reps of each exercise. 
Complete the circuit 2x through.
Rest as needed

Start with a resistance band around your feet and back flat
Drive elbows past your rib cage engaging your mid back muscles 
Return to start with control

Seated banded row

- Start on your hands and knees and band around your feet
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- alternate sides

Banded Bird dog (12 each side)

- Lay on the floor with your legs bent, band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Ground Band Circuit

Hinge at your hips to send your hurt backward with a slight bend in your knees. Keep your back very flat and core engaged. 
Press your feet into the floor to stand tall. 
Squat into a wide stance squat and touch the ground.
Come onto your toes and reach high.

Bodyweight good morning + squat ground touch *

Start with your knees on the ground. 
Step on foot up at a time to come into a low squat hold. 
Lower back to your knees. 
Switch lead foot every time.

Leg commandos *

Start on your knees with your shoulders stacked over your hips and knees. 
Inhale as you send your butt onto your heels by bending your knees and hips and keeping your torso upright. 
EXHALE as you drive your hips forward to starting position

Heel lean back core engagement

Start in a seated position. 
Drag one heel back toward you, hold and press into knee with your opposite hand.
This turns on your ab muscles!
REPS PER SIDE

Seated heel drag + knee press

Bodyweight Ground Circuit

Start standing with band above knees. 
Kick one leg backwards while keeping balanced 
REPS PER SIDE

Standing kickbacks (band) (12 per side)

Start with resistance band around feet. 
Drive one knee up to 90 degrees 
Return to standing

REPS PER SIDE

Standing high knee (banded) (12 per side)

Start with band above ankles (harder) (or above knees - easier)   
Drive one leg out and up keeping core engaged.

Standing adductors (band) (12 per side)

Standing Band Circuit

Alternating Bodyweight and Band Full Body Workout

Bodyweight 25-minute Hybrid strength + HIIT

20-minute Quick HIIT

Triple circuit bodyweight HIIT

Khushi

Tabata bodyweight HIIT prenatal

Bodyweight HIIT

I had a very bad flu with fever for a whole week and I was coughing and not able to workout 
I did this exercise as a slow come back and didn’t want to do anything intense to avoid the coughing 
It did the job 👍🏻👏

Alternating Bodyweight and Band Full Body Workout

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