Name: Playbook - Michelle Schwartz - W8/D3 Upper Body
Uploaded: 2023-04-27T00:25:32.358Z
Duration: 35 min
Description: W8/D3 Upper Body

I did not do a banded tricep extension, since it kept sliding, but I used a light weight instead. Much better!

Courtney

Great workout! I didn’t like the band tricep push pull because the band moved a lot.

Christy

This workout has great variety in exercises. Some are bodyweight, some use dumbbells, and others need a resistance band. 

For the Banded rows in a squat, attach the band to a door knob handle or stair railing. 

Perform the exercise for 35 seconds (=1 set)
Rest for 25 seconds between sets
Do the circuit 4x through.

Perform the exercise for 35 seconds (=1 set)
Rest for 25 seconds between sets
Do the circuit 4x through.

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

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 hands on bench or chair and fingers facing away form your body
Keep your back flat and straight, lowering down toward the ground
When your elbows hit 90 degrees, press back to full extension

Bench Tricep dips

- place band under one foot
- Hinge at the hips to bring chest parallel to floor
- Pull the band up engaging your back muscles 
- Keep your core tight focus on a slow controlled movement

Banded bent over row

Place band around a door knob or railing
Start in a low squat position with back flat 
Pull band toward your chest with elbows close to your sides 
You should feel this in your mid back 
Slowly release to start

Banded rows in squat

- Start one your hands and knees with band around one knee. 
- bring your forearm to be parallel with the floor so your arm is in one straight line 
- return to start with control

Banded table top tricep extension

- Start on your hands and knees and band around your feet
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- alternate sides

Banded Bird dog

- 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

Upper Body Variety Circuit

W8/D3 Upper Body

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!

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

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

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!

W8/D3 Upper Body

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