Name: Playbook - Michelle Schwartz - W10/D2 HIIT
Uploaded: 2024-02-15T19:09:22.299Z
Duration: 45 min
Description: W10/D2 HIIT

All you'll need for this circuit is a light pair of dumbbells, but don't be deceived.... it's a tough one. I love this workout because there is a lot of variety - you'll do two circuits 2x through each. 

TIMING:
Do 40 seconds of each exercise ( = 1 set)
Rest for 20 seconds between sets
Complete the circuit 2x through

Do 40 seconds of each exercise ( = 1 set)
Rest for 20 seconds between sets
Complete the circuit 2x through

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

Lower down into a squat keeping chest tall and core engaged. Tap ground with hands 
Drive up and bring hands overhead 
Calf raise at the top

Bodyweight squat + calf raise

- Keep your back straight and knee close to the floor
- Move your knee forward and backward with your opposite hand 
- Repeat on the other side

Bear crawl single steps alternating

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

Start in a high plank position 
Lower into a push-up (form your knees if needed)
Being elbow past ribs for a row on each side 
Jump feet to outside of your hands 
Stand tall and press overhead

Push-up + row + overhead press

HIIT Circuit 1

- Start with your feet close together standing tall
- Slightly hopping, you will drop down into a wide squat 
- Hop back up to starting position

Drop squats

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

Offset stance with legs
Core engaged
Punch dumbbells out in front of you at chest height
Punch dumbbells at an angle to head height.

High to low Dumbbell punches

Bent leg double kick outs (stutter kick)

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell skiers

HIIT Circuit 2

W10/D2 HIIT

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

Keri

1st Trimester Program Overview: what to expect

Shaunn Quayle

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! 🤍🤗💪🏽

Courtney

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

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

Lexlly Rivera

Sonya

W5/D4 Upper Body Strength and Toning

Katie

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

Tori

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 👍🏻

W6/D3 Full Body Foundational Strength

W6/D4 Chest & Triceps

Best workout yet. I had to modify the burpees and take the jumps out. The same with the lunges. I can't jump with my knees.

W6/D5 HIIT & Core

W7/D1 Upper Body & Core

Glad I found it within me to move my body. I was so nauseous all day. Finally got a window of no nausea and I went to work 💪🏻

W7/D2 16-minute HOT MAMA HIIT

W7/D3 Lower Body Time Decrease

I could only do 3 rounds today, but at least that’s better than nothing ❤️

W7/D4 Back & Bi's + Cardio Blast

W7/D5 Full Body

I ended up using a band for the squats for an extra 🍑 burn, felt good! I spent all day in bed yesterday, felt great to finally move ❤️❤️

W8/D1 HIIT Triples

W8/D2 Lower Body + Breath work

I did not do a banded tricep extension, since it kept sliding, but I used a light weight instead. Much better!

Great workout! I didn’t like the band tricep push pull because the band moved a lot.

W8/D3 Upper Body

W8/D4 HIIT & Core

Did not do the pike push-up because it hurt my shoulder so I stuck with the taps

W8/D5 Full Body Lift

Workout took me a bit longer. Other than that: awesome workout!

Rimada

W9/D1 Lower Body Strength

Great! And perfect for a quick 45 min workout!

W9/D2 HIIT

W9/D3 Full Body Strength

3 rounds of the 12 min AMRAP and 4 rounds of the 10 min AMRAP (plus an extra set of mountain climbers) 💪🏻💪🏻

W9/D4 AMRAP (HIIT)

First day of no nausea and my energy is back, woo! I hope ended up doing a little extra today because I feel so good!

W10/D2 HIIT

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