Name: Playbook - Michelle Schwartz - W4/D1 Low-impact HIIT
Uploaded: 2023-09-21T15:19:23.867Z
Duration: 30 min
Description: W4/D1 Low-impact HIIT

Mike

Did reverse planks with knee raises instead of mountain climbers.  Lot more proper core engagement for me

Sarah

Mrehan Elshehawy

Low impact exercises take at your own pace! 
Use an exhale to engage your core during the tougher parts of each movement. 

TIMING:
30 seconds of work 
Rest for 20 seconds between exercises
Complete the circuit 4x through.

Start on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Return to tabletop and inhale.

Downdog core (breath)

Shuffle quick steps in one direction
Perform a curtsy lunge where you back foot comes behind you diagonally and touch ground

Lateral fast feet + curtsy lunge

Drive knee to chest 
Pause for 1 second engaging core 
Return to incline high plank and perform on opposite side

Incline mountain climber + pause

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- 15 seconds left, 15 seconds right

Single leg hip thrust

Lower elbows to 90 degrees
Press to full extension
Reach for opposite foot, engaging core 
alternate sides

Tricep dip + opposite foot reach

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

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

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
Reps are per leg

Dead bug

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

HIIT low impact

W4/D1 Low-impact HIIT

C-Section healing with Dr Meghan Krill, Pelvic Health PT

Angela

Amorena

This intro video is getting me excited to get started!

Early Postpartum Overview: What to expect

Such a great reminder to breathe deep down in your core.

Courtney

Your guidance is really helpful, thanks for this ❤️

Marta

W1/D1 Early postpartum deep core & breath

The side exercise was tough! Great start to movement again!

Teresa

W1/D2 Deep core fundementals

Shawni

First workout since giving birth 💪 I feel great and am looking forward to build more on these fundamentals 😊

First legit “workout” 5 weeks PP and that was perfect! I def felt my core working and it was a nice small burn in the glutes.

Amanda

W1/D3 Deep core & glutes

Weirdly I feel my arms from the table top. Great gentle workout, thank you

W1/D4 Deep core, squats, & breath

Loved especially the down dog, missed this position.

This first week has been so good! My ribs are sore, which is so weird but it also feels so good to know I’m getting stronger.

W1/D5 Fundamentals deep core lying & tabletop

Great progression of ab workouts! Loving this program so far!

Every time more challenging, love the progression:)

W2/D1 Early postpartum deep core & breath

Zuzana

W2/D2 Deep core & legs

I love the all the core work before the upper body work. It was like muscle memory keeping my core engaged during the upper body part. Great workout!

Jackie

Wow, I can’t feel my arms! I feel a bit more like pre-birth. Thank you for this wonderful workout

W2/D3 Core Healing & Arms Double Circuit

Love this workout! Feeling so accomplished!

Thank you for this, I feel my core getting stronger every week

Great workout! This one made me feel a bit back to my "normal" self.

W2/D4 Full Body low impact

With each exercise it gets more challenging, I feel my core!

Enjoyed how it got most challenging toward the end, after my core was most engaged

I loved how intentional the rest is. Slow and steady movements that I’m feeling!

Michelle

W2/D5 Deep core & breath work moderate

Love this follow along formal. Will repeat this workout for sure later this week.

Lillian Santa-Donato

W2/D6 FOLLOW ALONG Early PP deep core and pelvic floor

Short on the go exercises are awesome especially with a newborn.

Pearl

W2/D7 Core/Pelvic Floor healing with Core Ball - DR Safe

I really enjoy the super sets, looking forward to more intensity!

Biceps curl to press was a little bit tough for me so I did 10 reps only in set 1 and 8 reps in set 2 🥵

W3/D1 Full body supersets

W3/D2 Timed deep core

With every workout I feel more like myself

W3/D3 lower body & core supersets

W3/D4 full body and cardio

I finally feel like I'm getting back to my old self after every workout. THANK YOU!!

Sara

Finally I could continue and I was not disappointed: love the feeling in my core

W3/D5 Deep core low rep burner

W3/D6 Follow along deep core + cardio

W4/D2 Lower body + core finisher

W4/D3 Arms & HIIT

W4/D4 Core Healing & Diastasis Recti Repair

Loved the sequences. I had to stop twice to calm down the baby, but I made it through 💪

I feel so strong after that workout! I feel like I could actually get stronger than I was before baby 💪

W4/D1 Low-impact HIIT

Community

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