Name: Playbook - Michelle Schwartz - W12/D4 Upper Body & Core
Uploaded: 2023-09-16T15:25:40.284Z
Duration: 30 min
Description: W12/D4 Upper Body & Core

This workout combines upper body circuits with core single exercises. 
You'll need a bench or couch and a pair of dumbbells.

CIRCUIT TIMING:
12 reps each, 
rest as needed. 
Complete the circuit 3x

CORE TIMING:
40 seconds of work
Rest as needed

12 reps each, 
rest as needed. 
Complete the circuit 3x

- 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

Start with hands on bench or chair and fingers facing away form your body
Keep your back flat and straight, lowering down toward the ground
When your elbows hit 90 degrees, press back to full extension

Bench Tricep dips

- Keep a slight bend at the elbow
- Raise your arm until you reach shoulder height 
- Lower with a slow and controlled movement
- repeat opposite side

Dumbbell alternating lateral raises (6 per side)

Upper Body Circuit 1

- Keep your hand underneath your shoulder, and one knee on the ground
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top leg towards your elbow engaging your obliques
- Complete desired reps then repeat on the opposite side

Supported Side plank knee to elbow RIGHT

Supported Side plank knee to elbow LEFT

- Engage your bicep at the top 
- Keep your core tight
- press overhead keeping ears over shoulders over hips

Standing bicep curls to press

Start with one foot slightly behind and off to the side as the other
Send your butt backward with a flat back
With palms facing AWAY from you, bring elbows past rib cage squeezing your mid back muscles

Staggered stance dumbbell bent over row reverse grip

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

Incline push up

Upper Body Circuit 2

Start on hands and knees 
Exhale hovering knees off the ground
Drag dumbbell under your body to the opposite side.
*IF YOU SEE CONING, RE-ENGAGE YOUR CORE. You can reset to the floor as needed.

Table top hover dumbbell drag

Start in seated position
Draw both heels back toward you
Kick heels out and open leg wide

Seated heel drags + leg opener (ON CHAIR OR FLOOR)

W12/D4 Upper Body & Core

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!

W12/D4 Upper Body & Core

More workouts from Michelle Schwartz