Name: Playbook - Michelle Schwartz - W2/D4 Tabata HIIT
Uploaded: 2024-01-14T19:49:30.286Z
Duration: 20 min
Description: W2/D4 Tabata HIIT

Aprine

This different structure really made the time go by fast! I am so sweaty 🥵

Tabata timing: 20 seconds of work, 10 seconds of rest. 3 sets IN A ROW per exercise. 
This workout will raise your heart rate and start to build your way up in your postpartum recovery.

Work for 20 seconds per set
Complete 3 sets in a row per exercise
Rest 10 seconds between sets

Complete Circuit 3x

Lower down into a squat keeping chest tall and back flat
Step laterally maintaining a squatted position 
Press through heels to stand tall into toes
Repeat other direction

Bodyweight lateral steps + calf raise

Punch out from chest for 5x each side 
Step back into 90 degrees with each knee for 2 lunges

10 Dumbbell punches + 2 reverse lunges

- 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

- 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

Tabata Circuit 1

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up
REPS PER SIDE

Glute bridge marches

Start standing tall, palms facing in toward each other. 
Curl dumbbells to shoulders then press overhead 
Be mindful of keeping your shoulders over your hips for neutral alignment

Hammer curl to shoulder press

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
PERFORM QUICKLY with good form

Bodyweight reverse lunges - SPEED

- Start on your hands and knees 
- Tighten your core in the front, back and sides of your rib cage throughout entire set
- Elevate one arm and the opposite leg
- Crunch in both your elbow and your knee before alternating sides

Bird dog crunch

Tabata Circuit 2

W2/D4 Tabata HIIT

W1/D1 Advanced PP Program Overview: what to expect

Short and sweet, just what I need with baby being fussy all day 😅

Sara

Amorena

W1/D1 Fitness Test: Ready to try HIIT or Running Postpartum?

Thank you for these workouts. I've always felt safe and confident moving my body again post partum

Mike

Marta

W1/D1 Lower body band and bodyweight

I really like how this setup is different then the typical HIIT workout. It makes it seem faster.

Love the setup of this! Even if the tricep dips totally kill me! 🤓

Sheryl

W1/D2 No impact HIIT

Nice burn! Loved how progressive it became

Teresa

Taking a 2 week break in between your pp programs are showing🥵

Sarah

W1/D3 Deep core progression

Sari

W1/D4 Upper body

2 weeks postpartum and this was perfect 👌🏼

Jonna

W1/D5 Total body with foundations

I really like the intentionality of this workout. I feel like my deep core was definitely challenged and strengthened.

W1/D6 Core fundamentals and stretching

I am sweaty but feeling accomplished after that!

Mrehan Elshehawy

W2/D1 Deep core and cardio blast

I’m 10 weeks pp so Added some weights and it was great!

W2/D2 Lower body & booty

W2/D3 Moves for Motherhood

W2/D5 Upper Body and Core

W3/D1 Tabata HIIT

This format really helped me work on my form. I like it a lot!

I loved this!!! Transition between moderate and hard exercises makes you kind of rest but still feel your muscles are working at the same time

W3/D2 Full Body Build Up

Chelsea

W3/D3 Upper Body Strength + Core

W3/D4 Bodyweight HIIT

Jessica

W3/D5 Tired Mama Lower Body

W3/D6 Rest day stretch and walk

Estefani

This was so good. Used a higher set of weights than I normally do 🥵 Definitely feel stronger from these workouts 🙌🏻

W4/D1 Full Body Lift - Strong Mom

I really enjoyed this one. Gave me a good challenge! Was able to finish 4 rounds of each 🎉

Kayla

That was a challenge! I am so sweaty 🥵

W4/D2 AMRAP (HIIT)

I really liked the structure of this workout! The pelvic floor activation was very helpful for preparing me for the lifting portion.

W4/D3 Lower Body Lift

W4/D4 HIIT

W4/D5 Upper Body

Azeza

W5/D1 Full Body, Core focus

W5/D2 HIIT

I really like the short warmup and cool-down videos because I’m terrible at those parts of a workout so I like how they are so short and effective.

W5/D3 Upper Body Supersets

W5/D4 HIIT

The tri-set structure helped me get through this workout because it was different enough to distract my mind.

Don’t underestimate this exercise .. I tried to do it at the end of an exhausted day and I couldn’t even continue the first circle 😪 you will need lots of power for it

W2/D4 Tabata HIIT

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