Name: Playbook - Michelle Schwartz - W1/D3 Full Body Light Lift
Uploaded: 2023-10-13T01:35:03.338Z
Duration: 30 min
Description: W1/D3 Full Body Light Lift

That took a lot of mental toughness. Always feel stronger after 💪

Mike

Lifting in high reps is so challenging for me! But I really enjoyed this workout. Can’t wait to try it again soon and improve my timing ( less breaks :))

Chelsea

The Bulgarian was hard but when it’s hard it’s working!!:)

Lifting with many repetitions in definitely not for me 
I tried this workout over and over but never been able to do more than 1 round .. 20 reps is a lottt 
However I am able to complete other challenging workout but this one is big no to me 🙃

Mrehan Elshehawy

Yesterday I couldn’t complete one round, today I tried again and managed to do 1 full round except the pushups only half round 
I hope I can do the whole circuit next week 🤞

Draining but feel stronger ✨👊🏽❤️

Victoria

Oh wow, that was challenging! Love having a really rough workout at home with simple equipment.

Christine

This workout is light in weights are higher in reps for a light lifting session. 
Choose a lighter weight than you're used to, I recommend 5lbs for upper body/core and 10-15 lbs for lower body. 

Perform each movement for 20 reps.
Rest 20 seconds between sets or as needed 
Perform circuit 3x through.
Rest 45 seconds between rounds.

Perform each movement for 20 reps.
Rest 20 seconds between sets. 
Perform circuit 3x through

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is about 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- 1 SET EACH SIDE

Dumbbell bulgarian split squats

- Breathe in fully expanding your lungs. 
- Exhale tightening your core in the front, back and sides of your rib cage. 
- Keep breathing between moves but keep core tight throughout ENTIRE set
- Open legs wide and tap ground with legs bent
- Close legs and return to start 
- Alternate sides with the desired rep range total between both sides.

Bent leg openers

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Position yourself on your hands and knees
- Keeping your knee in a bent position and dumbbell behind your knee
- Lift your knee away from the midline of the body in a circular motion
- 1 SET EACH SIDE

Dumbbell Fire hydrant circles

- Begin in kneeling push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row on knees

Start with dumbbells at your sides, feet hip width apart and one leg behind. 
Lower down into a 90 degrees in both knees
Drive up to standing
- 1 SET EACH SIDE

Dumbbell stationary lunge

Start in low squat with core engaged and back flat
Push dumbbell out at chest height 
Bring back to chest

Low squat hold + push press

Start in high plank position 
Exhale to engage core
Drag dumbbell under your body to the opposite side.

Plank hover dumbbell drag

Full Body Light Lift

W1/D3 Full Body Light Lift

I didn't know you could work this hard and not ☠️ Been following since the early pp series. Feel grateful to be feeling this good. Thank you for these killer workouts 💪

Awesome workout!! Great to change it up a bit and just enough for me.🙌🏻☺️

Nancy Schwartz

Sari

W1/D1 Tabata HIIT

That was a challenge! I’m going to be sore 💪

Loved it! Arms are jelly right now and loooooved the ab exercises 👏🏻👏🏻

W1/D2 Upper Body & Core

Loving each and every workout, engaging new muscles and working hard!  Thanks Michelle!💖

I really like the variety of moves and the challenge level of this workout.

W1/D4 Lower body burner 🍑💥

W1/D5 Cardio and Core Sizzler

I love being able to track each set and I found the timing was accurate!

Jaclyn

It definitely takes more than 40 mins … it took 1 hour 20 minutes from me to complete it 💪

W2/D1 Resistance Band - Full Body Strength

Teresa

That was sweaty and challenging! I only made it 2 1/2 rounds but I’m looking forward to trying this again and getting more rounds 💪🥵

I did only 2 circuits because I got sick but that was my part, hopefully it’ll be a part of another week soon!

W2/D2 HIIT IT

This was good! I definitely felt my muscles working but wasn’t out of breath

W2/D3 Upper Body Push vs Pull

It felt so good to accomplish this workout! I had a lot of distractions from my kids but I still got through it 😁

W2/D4 Full Body Pyramid Workout

Still working at my push ups and planks but great workout!

LOVED it!! Took me 35 minutes. Felt it everywhere. Killer workout!!

W2/D5 Dumbbell HIIT

Another awesome workout!  Great lower body burn!🔥

Reallllly great workout. Felt the burn so good 🍑

W3/D1 Lower Body Tri-sets

W3/D2 Core and Run Intervals

Started this feeling unmotivated but finished strong!

I really like the low key but challenging moves in this workout.

W3/D3 Lazy Girl Lower Body

That was great! I only got through two rounds in 30 minutes and that was all I made time for. Just two rounds was very challenging!

W3/D4 Cardio & Strength Intervals

I am in Egypt and forgot my bands 😏 so I did only the body weight part and combined it with one of the ab finisher

W3/D5 Bodyweight/Bands Travel Workout

W3/D6 Rest day stretch and walk

Ok I love this one!!!! So hard but SO good 🔥🔥

W4/D1 HIIT

W4/D2 Upper Body strength

Azeza

Still only three rounds here but I was able to increase from 2  kilos in each exercise 💪

W4/D3 Full Body Lift

Great! How do I modify for my DR? For the bicycle crunches?

Nice and light and also got some sweat out of jt

W4/D4 HIIT

Loved this workout.  And the stretching at the end was sooo good.  I don’t usually take the time to stretch.  Felt amazing and great way to end.

W4/D5 Lower Body Booty Focus

W5/D1 Bodyweight HIIT

W5/D2 Full Body

W5/D3 Lower Body Lift & core

Wow! Great challenging workout. Sweating so much! Managed to crank it in during my little one’s nap.

W5/D4 Tabata HIIT

Loved this one. Tough but feeling so good to have gotten it done!

W6/D1 Full Body Lift

It was good. I used my inside bike instead of running. Great workout overall!

Aura

Great workout .. would be good to have an alternative for running when you can’t leave the house

W6/D2 Core and Cardio

Ok love this one!!! Felt the muscles really working but liked that it was slower paced. Felt the burn 🔥🍑

W6/D3 INTENSE Rep-Based Lower Body

Really loved this one!!  Just enough push!  I’m good and sweaty!😅

W6/D4 HIIT

W6/D5 Upper Body

W7/D1 HIIT progression

40 minutes from start to finish. Loved the burn and the intensity at the end! Feeling good!

W7/D2 Lower Body Supersets

About 15 minutes w/o warmup. Loved getting the heart rate up a bit to recover from the last strength workout.

W1/D3 Full Body Light Lift

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