Name: Playbook - Michelle Schwartz - Tabata bodyweight HIIT prenatal
Uploaded: 2023-04-21T20:04:05.675Z
Duration: 30 min
Description: Tabata bodyweight HIIT prenatal

Khushi

Safe for all three trimesters. 

Picking up the pace on this one! This workout you'll be doing exercises that increase your heart rate, while keeping it relatively low impact.  It is more important to keep good form that to go fast, so take these as slow as you need to maintain proper alignment and breath work. 

3 CIRCUITS:
Do 20 seconds of an exercise, Rest for 10 seconds (=1 set)
Do 3 sets in a row of each exercise before moving to the next exercise.
Complete the circuit 2x through.

🔥**If you're up for it, try to do each circuit 3x through instead of 2x.

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 in tabletop position
- Breathe in fully expanding your lungs with your chest up and shoulders back
- Exhale tightening your core in the front, back and sides of your rib cage pulling your spin upward

Cat-Cow (breath work)

Do 20 seconds of an exercise, Rest for 10 seconds (=1 set)
Do 3 sets in a row of each exercise before moving to the next exercise.
Complete the circuit 2x through

Bring legs in front and behind a few inches, shuffling front and back feet for 10 x
Step back into a reverse lunge with 90 degree angles in both knees, One per side.

10x Shuffle, 2 Reverse Lunges

Shuffle feet from one side of the mat to the other staying light on your toes. 
Hold one knee high for 1 second each end of the mat to engage your core. 
Avoid pulling knee up higher than hip height

Lateral fast feet + high knee hold

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

Circuit 1

Start in lunge position
Lower down to 90 degree angle in both knees
As you drive up, kick back heel toward ceiling engaging glutes. 
REPS PER SIDE

Static lunge + kick back

- 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

Start by performing a regular squat 
Shift left foot wide into a sumo stance and perform a wide squat
Back to regular than to right side sumo squat. 
REPS PER SIDE

In and out squats

Circuit 2

Stay light on your toes 
Drive your knee up to hip height and opposite elbow comes up
Switch sides
Perform a half jack

2 high knees + half jack *

- From kneeling position
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to squat

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

Circuit 3

Tabata bodyweight HIIT prenatal

Bodyweight 25-minute Hybrid strength + HIIT

20-minute Quick HIIT

Triple circuit bodyweight HIIT

Alternating Bodyweight and Band Full Body Workout

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 👍🏻👏

Tabata bodyweight HIIT prenatal

Community

More workouts from Michelle Schwartz