Name: Playbook - Michelle Schwartz - W11/D1 Full body strength
Uploaded: 2023-09-06T16:35:52.542Z
Duration: 25 min
Description: W11/D1 Full body strength

Great way to start the week! 💪🏻🔥

Courtney

One circuit of lower body and one circuit of upper body/core. 

I designed this workout when I “wasn’t really feeling like working out" but wanted to do some movement to be consistent.

It ended up being one of my favorites. 

Do 10 reps of each exercise, resting as needed between them. Complete each circuit 3x through.

Do 10 reps of each exercise
East as needed between exercises
Compete the circuit 3x through

- Holding the dumbbells at your sides
- Step one leg diagonally back behind the other leg
- Bring your knee down until it reaches 90 degrees (DONT TAP FLOOR)
- Push through your front leg to bring your back leg forward to starting position

Dumbbell curtsy lunge (10 each side)

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

Dumbbell stationary lunge (10 each side)

Start with feet wider than hips and toes pointed out about 45 degrees
Lower into a deep sumo squat keeping chest tall 
Lift heels from the ground by coming onto toes
Lower heels and stand tall

Bodyweight sumo squat + heel raise

- 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

-Start in table top position with a dumbbell in one knee crease
-drive the weight leg’s heel toward the ceiling squeezing the glutes 
-lower back to start with control

Dumbbell tabletop Bent leg raise

Lower body

Start in a lunge on one leg bending over front knee
Drive dumbbell back to rib cage (squeezing mid back)
Extend forearm toward ceiling so arm is in straight line. 
Lower with control
Half set on right, do half set on left

Lunge dumbbell row to tricep kickback (10 each side)

Start in a seated position with arms extended at sides
Bring dumbbells to shoulder height while keeping elbows steady

Seated bicep curl

Start lying on your back and dumbbells over your chest 
Bend at your elbow to bring dumbbells  to your chest.
Press to full extension 
Open up your arms wide with only a slight bend in your elbow
Close the dumbbells together over your chest

Dumbbell Lying press to fly

Start in a high plank position with a dumbbell under your chest off to one side
Use opposite hand to drag dumbbell across your body on the ground 
Prevent your hips waving back and forth
Repeat other side

High plank dumbbell drag (1 rep = there and back)

Start with knee and hand on the ground
Sweep top leg toward chest using your core and exhaled breath 
Return to start with control

Side supported leg sweeps (10 each side)

Upper and core

W11/D1 Full body strength

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! 🤍🤗💪🏽

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!

W11/D1 Full body strength

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