Name: Playbook - Michelle Schwartz - W8/D1 Lower Body Supersets
Uploaded: 2023-10-13T01:35:03.476Z
Duration: 45 min
Description: W8/D1 Lower Body Supersets

Teresa

For this workout we have four super sets that target the lower body and glutes. 

For the dumbbell circuits, you’ll do 8 reps of both exercises and complete the circuit 3x through. 

For the band/tabletop circuits, you’ll do 10 reps of both exercises and complete them 3x through.

Do 8 reps of exercise 1 in the circuit, rest for about 20 seconds. Do 8 reps of exercise 2. Rest as needed. 
Repeat 2 more times through for a total of 3 times at each exercise.

- Begin with dumbbell in each hand and feet hip width
- SLOWY Lower dumbbells to shin height in 4 seconds, press hips back while keeping a slightly bent knee
- Stand straight back up standing tall and squeezing glutes.

Dumbbell deadlifts TEMPO (4 seconds)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternate and complete desired reps per side

Dumbbell reverse lunge (reps per side)

Lower Body Superset 1

- hold the dumbbell at your chest with back flat and core engaged 
- Push your hips back as you lower down 
- Reach parallel and hold for 2 seconds 
- Press through heels to come back up

Dumbbell squat + pause

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Lower Body Superset 2

Do 10 reps of exercise 1 in the circuit, rest for about 20 seconds. Do 10 reps of exercise 2. Rest as needed. 
Repeat 2 more times through for a total of 3 times at each exercise.

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Start in tabletop position exhaling to engage core and hovering knees
Kick one foot backward tapping the ground. 
Bring back to tabletop.
Repeat on opposite side 
REPS PER SIDE

Table top hover kick backs (banded)

Superset 3 Lower Body Band

- Position yourself on your hands and knees
- Keeping your knee in a bent position and dumbbell behind your knee
- Lift your knee away from the midline of the body in a circular motion
** REPS PER SIDE

Dumbbell Fire hydrant circles (reps per side)

Start in table top position with a straight line from your neck to your tailbone and flat back
Drive one heel up toward the ceiling engaging your butt 
Lower with control
- one set right, one set left
** REPS PER SIDE

Table top single leg raises (reps per side)

Superset 4 Table Top Lower Body

W8/D1 Lower Body Supersets

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

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/D1 Bodyweight HIIT

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.

W8/D1 Lower Body Supersets

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