Name: Playbook - Michelle Schwartz - W7/D2 16-minute HOT MAMA HIIT
Uploaded: 2023-04-27T00:25:32.337Z
Duration: 20 min
Description: W7/D2 16-minute HOT MAMA HIIT

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 💪🏻

Courtney

This is a quick one! So if you're short on time or just not feeling a long workout, this is your go-to! If you are feeling good, do an extra round of the circuit! 

Do 45 seconds of work
Rest for 15 seconds between sets
Complete the circuit 2x through

* IF YOU'RE FEELING GOOD, GO FOR 3 ROUNDS!!

Do 45 seconds of work
Rest for 15 seconds between sets
Complete the circuit 2x through

* IF YOU'RE FEELING GOOD, GO FOR 3 ROUNDS!!

Arms extended over head and one foot backward 
Drive back knee toward chest, crunching in arms. 
SPLIT TIME TO WORK BOTH SIDES

Lunge + knee drive (split time)

- Begin with a dumbbell in both hands and palms facing up
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Turn palms in to face each other and perform another curl.

Dumbbell bicep curl to hammer curl

Start in lunge position
Lower down to 90 degree angle in both knees
As you drive up, kick back heel toward ceiling engaging glutes. 
REPS PER SIDE

Static lunge + kick back RIGHT

Static lunge + kick back LEFT

- 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

- 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

Start in a high plank position 
Lower into a push-up (form your knees if needed)
Being elbow past ribs for a row on each side 
Jump feet to outside of your hands 
Stand tall and press overhead

Push-up + row + overhead press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

HOT HIIT

W7/D2 16-minute HOT MAMA HIIT

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! 🤍🤗💪🏽

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

W7/D1 Upper Body & Core

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/D2 16-minute HOT MAMA HIIT

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