Name: Playbook - Michelle Schwartz - W5/D1 Bodyweight HIIT
Uploaded: 2023-10-13T01:35:03.418Z
Duration: 40 min
Description: W5/D1 Bodyweight HIIT

Bodyweight only. 
Perfect for traveling!

Three circuits with three exercises each. 
Work for 40 seconds for an exercises
Rest for 20 seconds between exercises 
Complete the circuit 3x through 

After each circuit, do 10 reps of burpees

Start with feet much wider than hips and toes facing forward
Shift your weight onto one leg bringing knee over ankle, touch the ground
Shift toward the middle and reach overhead
Shift toward the opposite side

Bodyweight lateral lunge + overhead reach

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

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Circuit 1

- Place your hands on the floor in front of you 
- Hop back and bring your body to a plank position 
- Hop forward 
- Jump up
MODIFY: stand tall and remove jump at the top

1/2 burpee

- Start with your feet close together standing tall
- Slightly hopping, you will drop down into a wide squat 
- Hop back up to starting position

Drop squats

Start with hands slightly outside of shoulders. 
Lower into a push-up (breathe in on the way down, breath out of the way up). 
Push your butt back to your heels
Take the push-up on your knees to modify

Push up to push back

- Start with legs hovering a few inches off the ground 
- 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

Dead bug low hover

Circuit 2

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
REPS PER SIDE

Jumping lunges

Lay in your side 
Bring one hand and leg to meet together 
Release to ground.
REPS PER SIDE

Side Lying leg raise crunch

- 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

Circuit 3

W5/D1 Bodyweight HIIT

I didn't know you could work this hard and not ☠️ Been following since the early pp series. Feel grateful to be feeling this good. Thank you for these killer workouts 💪

Mike

Awesome workout!! Great to change it up a bit and just enough for me.🙌🏻☺️

Nancy Schwartz

Sari

W1/D1 Tabata HIIT

That was a challenge! I’m going to be sore 💪

Loved it! Arms are jelly right now and loooooved the ab exercises 👏🏻👏🏻

Chelsea

Mrehan Elshehawy

W1/D2 Upper Body & Core

That took a lot of mental toughness. Always feel stronger after 💪

Lifting in high reps is so challenging for me! But I really enjoyed this workout. Can’t wait to try it again soon and improve my timing ( less breaks :))

The Bulgarian was hard but when it’s hard it’s working!!:)

W1/D3 Full Body Light Lift

Loving each and every workout, engaging new muscles and working hard!  Thanks Michelle!💖

I really like the variety of moves and the challenge level of this workout.

W1/D4 Lower body burner 🍑💥

Victoria

W1/D5 Cardio and Core Sizzler

I love being able to track each set and I found the timing was accurate!

Jaclyn

It definitely takes more than 40 mins … it took 1 hour 20 minutes from me to complete it 💪

W2/D1 Resistance Band - Full Body Strength

Teresa

That was sweaty and challenging! I only made it 2 1/2 rounds but I’m looking forward to trying this again and getting more rounds 💪🥵

I did only 2 circuits because I got sick but that was my part, hopefully it’ll be a part of another week soon!

W2/D2 HIIT IT

This was good! I definitely felt my muscles working but wasn’t out of breath

W2/D3 Upper Body Push vs Pull

It felt so good to accomplish this workout! I had a lot of distractions from my kids but I still got through it 😁

W2/D4 Full Body Pyramid Workout

Still working at my push ups and planks but great workout!

LOVED it!! Took me 35 minutes. Felt it everywhere. Killer workout!!

W2/D5 Dumbbell HIIT

Another awesome workout!  Great lower body burn!🔥

Reallllly great workout. Felt the burn so good 🍑

W3/D1 Lower Body Tri-sets

W3/D2 Core and Run Intervals

Started this feeling unmotivated but finished strong!

I really like the low key but challenging moves in this workout.

W3/D3 Lazy Girl Lower Body

That was great! I only got through two rounds in 30 minutes and that was all I made time for. Just two rounds was very challenging!

W3/D4 Cardio & Strength Intervals

I am in Egypt and forgot my bands 😏 so I did only the body weight part and combined it with one of the ab finisher

W3/D5 Bodyweight/Bands Travel Workout

W3/D6 Rest day stretch and walk

Ok I love this one!!!! So hard but SO good 🔥🔥

W4/D1 HIIT

W4/D2 Upper Body strength

Azeza

Still only three rounds here but I was able to increase from 2  kilos in each exercise 💪

W4/D3 Full Body Lift

Great! How do I modify for my DR? For the bicycle crunches?

Nice and light and also got some sweat out of jt

W4/D4 HIIT

Loved this workout.  And the stretching at the end was sooo good.  I don’t usually take the time to stretch.  Felt amazing and great way to end.

W4/D5 Lower Body Booty Focus

W5/D2 Full Body

W5/D3 Lower Body Lift & core

Wow! Great challenging workout. Sweating so much! Managed to crank it in during my little one’s nap.

W5/D4 Tabata HIIT

Loved this one. Tough but feeling so good to have gotten it done!

W6/D1 Full Body Lift

It was good. I used my inside bike instead of running. Great workout overall!

Aura

Great workout .. would be good to have an alternative for running when you can’t leave the house

W6/D2 Core and Cardio

Ok love this one!!! Felt the muscles really working but liked that it was slower paced. Felt the burn 🔥🍑

W6/D3 INTENSE Rep-Based Lower Body

Really loved this one!!  Just enough push!  I’m good and sweaty!😅

W6/D4 HIIT

W6/D5 Upper Body

W7/D1 HIIT progression

40 minutes from start to finish. Loved the burn and the intensity at the end! Feeling good!

W7/D2 Lower Body Supersets

About 15 minutes w/o warmup. Loved getting the heart rate up a bit to recover from the last strength workout.

W5/D1 Bodyweight HIIT

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