Name: Playbook - Michelle Schwartz - W7/D1 Upper Body & Core
Uploaded: 2023-04-27T00:25:32.334Z
Duration: 45 min
Description: W7/D1 Upper Body & Core

Arm, back, chest, and shoulders are all targeted in this workout. You'll be in a variety of positions with these exercises, so be prepared for a nice switch up. 

Do 10 reps of each exercise
Complete the circuit 4x through
Rest as needed.

Do 10 reps of each exercise
Complete the circuit 4x through

- Stand in a stable position
- With a dumbbell, swing it around your head and shoulders in a circular motion
- keep core engaged and stand tall
- Repeat for desired reps

Dumbbell around the world

Start on hands and knees and dumbbell under one hand
Draw dumbbell backward toward hip, elbow past rib cage 
Lower down with control 
REPS PER SIDE

Table top dumbbell rows RIGHT

Table top dumbbell rows LEFT

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm
Core engaged and back is flat!

Bent over tricep extension

Start lying on your back and dumbbells over your chest 
Bend at your elbow to bring dumbbells  to your chest.
Press to full extension 
Open up your arms wide with only a slight bend in your elbow
Close the dumbbells together over your chest

Dumbbell Lying press to fly

Start in a high plank position with a dumbbell under your chest off to one side
Use opposite hand to drag dumbbell across your body on the ground 
Prevent your hips waving back and forth
Repeat other side

High plank dumbbell drag

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

Tricep dip + opposite foot reach

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

Standing bicep curls to press

Upper body and core circuit

W7/D1 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

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!

W7/D1 Upper Body & Core

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