Name: Playbook - Michelle Schwartz - W5/D4 Upper Body Strength and Toning
Uploaded: 2023-04-27T00:25:32.306Z
Duration: 30 min
Description: W5/D4 Upper Body Strength and Toning

Lexlly Rivera

Courtney

Sonya

This workout is designed to vary with a strength circuit and a muscular endurance circuit for toning. 

STRENGTH: 
Work for 35 seconds in each exercise. 
Rest 25 seconds before switching to next exercises. 
Complete each circuit 3x

ENDUARNCE:
Perform 18 reps each
Complete the circuit 2x.

35 seconds of work, 25 seconds of rest between exercises 
3x through

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start with your hands on a bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- hold a bridge position engaging your glutes
- bend at elbow, bringing dumbbells to sides of face,
- press back to full extension
- keep biceps still throughout

Glute bridge Dumbbell tricep extensions

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Upper Body circuit

Perform 18 reps each exercise
Complete the circuit 2x 
This circuit is meant to be done with LIGHT WEIGHTS (think 5-8 lbs or water bottles). 
High rep count per set to work muscular endurance for toning.

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
REPS PER SIDE

High plank shoulder taps

Start on hands and knees and dumbbell under one hand
Draw dumbbell backward toward hip, elbow past rib cage 
Lower down with control 
REPS PER SIDE

Table top dumbbell rows

Upper Body circuit 2 high rep

W5/D4 Upper Body Strength and Toning

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

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

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

Kaylie

W5/D2 Lower body burner 💥🍑

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

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/D4 Upper Body Strength and Toning

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