Name: Playbook - Michelle Schwartz - W3/D4 Bodyweight HIIT
Uploaded: 2024-01-14T19:49:30.307Z
Duration: 21 min
Description: W3/D4 Bodyweight HIIT

Mrehan Elshehawy

This workout will take 21 minutes to complete and it is sure to raise your heart rate with minimal jumping around. You'll find exercises that work your whole body with just the weight of your body. 

TIMING: 
Do an exercise for 30 seconds
Rest for 15 seconds before moving to the next exercise
Complete the circuit 4x through

Do an exercise for 30 seconds
Rest for 15 seconds before moving to the next exercise
Complete the circuit 4x through

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to stand

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.

Ice skaters

Start in a seated position on a bench or chair
Drive through middle of your feet to push to a standing position 
Quickly come up onto your toes
Perform the movement for speed

Pop squat on chair

Start in a downdog position 
Lower into a pike push-up
Press back to down dog and tap opposite foot with hand on each side

Pike push-up to toe tap

Stay light on your toes 
Drive your knee up to hip height and opposite elbow comes up
Switch sides
Perform a half jack

2 high knees + half jack

Begin in low squat position holding feet
Hinge at knee bringing hips and butt to the sky
Reverse to bring hips down to low squat

Frog squats

Start with hands on bench and shoulders over wrists 
Drive one knee at a time toward your chest engaging you core 
Keep back flat

Incline mountain climbers

Bodyweight HIIT

W3/D4 Bodyweight 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

Aprine

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.

W3/D4 Bodyweight HIIT

Community

More workouts from Michelle Schwartz