Name: Playbook - Michelle Schwartz - Bodyweight 25-minute Hybrid strength + HIIT
Uploaded: 2024-01-07T01:39:51.333Z
Duration: 25 min
Description: Bodyweight 25-minute Hybrid strength + HIIT

SAFE for 1st & 2nd TRI & 6+ Weeks Postpartum*
This workout has 4 circuits: each with one faster cardio move and one with a slower strength type of move.

TIMING:
CIRCUIT 1 & 3:
40 second of work, 20 seconds of rest
Complete the circuit 3x

CIRCUIT 2 & 4:
30 second of work, 15 seconds of rest
Complete the circuit 3x

40 second of work, 20 seconds of rest
Complete the circuit 3x

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

Start in a downdog position 
Lower into a pike push-up
Press back to down dog and tap opposite foot with hand on each side

Pike push-up to toe tap

Circuit 1: 40/20

- Sit against a wall with your legs and hips bent
- use 360 breath and relax your pelvic floor

Wall sit REST

30 second of work, 15 seconds of rest
Complete the circuit 3x

Lower your butt back and down into a squat.
Move a few inches up then return to lowest squat position.
Drive through feet to bring feet wide and arms arc overhead into a jumping jack.
Return to squat

Bodyweight squat pulse + jack

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

Circuit 2: 30/15

Stay light on your toes
After 5-10 fast feet, touch the ground with one hand keeping back flat and chest up.

Fast feet + ground touch

- Inhale, expanding rib cage forward, sides and backward 
- Exhale and tighten core zipping up your abs
- Slowly lower chest toward ground, with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
-reach your hands out in front of you while maintaining a flat back 
- Drive your hips forward and use your hamstrings to power back to standing

Bodyweight deadlift + crib reach

Circuit 3: 40/20

Start standing tall. Step forward into a front lunge with 90 degrees in both knees. Return to stand and step back into reverse lunge. That is one rep. 
REPS PER SIDE

Tick tock lunges (15s each side)

Start on hands and knees. 
Exhale to engage core and lift pelvic floor to come into a hovering position. 
Tap one foot back at a time, returning to hover between each.

Table top hover + leg kick back

Circuit 4: 30/15

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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 👍🏻👏

Bodyweight 25-minute Hybrid strength + HIIT

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