Name: Playbook - Michelle Schwartz - W5/D2 Lower body burner 💥🍑
Uploaded: 2023-04-27T00:25:32.319Z
Duration: 35 min
Description: W5/D2 Lower body burner 💥🍑

5 weeks pregnant and this is the exact program I needed! Thank you! From one NASM CPT to another! 🤍🤗💪🏽

Courtney

I liked it! Is there someplace where we can be led into pregnancy-appropriate stretches for afterwards?

Kaylie

Work for 40 seconds
Rest for 20 seconds
Perform 2 sets in a row of each exercise
Complete the circuit 2x through. 
Rest 1 minute between rounds. 

This takes about 33 minutes 

Beginners: go lighter on your weights
Intermediate/advanced: aim for 20-30 lb DB on most. 

No Swiss ball? Put your heels on a paper plate on carpet and perform the same move dragging your heels toward your butt.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you SLOWLY come down 
- Reach parallel and push through your heels to come up
🌟4 SECONDS DOWN, 1 SECOND UP

Dumbbell goblet squat TEMPO

- Place the dumbbell on your hips (NOT BELLY)
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stand in a wide toed out stance with a dumbbell in between hands in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Keep the dumbbells by your sides and chest up 
- pne foot is directly under you, the other foot is slightly behind and to the side (this is just for balance) 
- Push your hips back as you lower down 
- Reach parallel and drive through front foot to come back up
- alternate sides

Dumbbell squats staggered stance

- place heels on ball and hips high
- Bring your heels towards your glutes while engaging your core
- Focus on your hamstrings

Swiss ball Hamstring curls

- Begin standing tall with dumbbells at your sides 
- Bring one foot onto the bench and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees engaging core
- Step down with the first leg and lower back down to the ground
- Switch legs and repeat

Bench dumbbell step up + knee drive

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

Lower body burner 40/20/2/2

W5/D2 Lower body burner 💥🍑

Excited I have found a safe program to follow throughout my 1st pregnancy!

Keri

1st Trimester Program Overview: what to expect

Such a great way to get back into the swing of things. I love the instructional part of the first video and really love the video of each exercise but to be able to go at my own pace. Excited to dig into the rest of this program!

Meghan

Fantastic way to get back into working it

Natascha

W5/D1 Full Body Foundations

Josephine

Exactly what I needed! I normally have so much energy for workouts but lately that just hasn’t been the case. This was the perfect way to feel like I pushed myself just enough but still within reasonable limits. Added an extra round since energy levels called for it and felt so nice to feel the blood pumping through the body.

Natasha

Body weight exercise was just what I needed today ❤️

W5/D3 Slow and Steady Bodyweight Movement

Lexlly Rivera

Sonya

W5/D4 Upper Body Strength and Toning

This felt like a great way to end my week! Even with the morning sickness and fatigue 👍🏻

Tori

I'm still new to the app. This was great I'm slowly getting the hang of your workouts work. Thank you so much for creating this app.

W5/D5 Strong Mama Prep (Full body)

Shawni

W6/D1 Lower Body Strength EXPRESS

My cardio isn’t that great so I doubled the time between. Gives me something to work toward!

Christy

W6/D2 HIIT

Just what I needed! Yesterday I was so fatigued that I took a rest day, and I waited until later today to workout because of extreme nausea but I found the perfect window to do it and it felt great 👍🏻

W5/D2 Lower body burner 💥🍑

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