Name: Playbook - Michelle Schwartz - W9/D5 Full Body Strength
Uploaded: 2024-04-07T17:14:12.971Z
Duration: 45 min
Description: W9/D5 Full Body Strength

Chelsea

THREE CIRCUITS for a full body strength session. 
Circuit 1: Upper Body
Circuit 2: Lower Body
Circuit 3: Core

You'll just need dumbbells and a bench or chair for this workout.

TIMING:
10 reps per exercise. 
Rest as needed between exercises
Complete the circuit 3x through

FUNDAMENTAL breathing core work. 
Inhale, expanding rib cage in all directions 
Exhale, collapsing rib cage together wrapping side ab muscles to belly button and pulling belly button to spine VERY GENTLY and lifting pelvic floor up toward ribs

Side Lying 360 breath + pelvic floor (5 each side)

10 reps per exercise. 
Rest as needed between exercises
Complete the circuit 3x through

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

Standing bicep curls to press

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Begin by lying back on an incline bench with dumbbells above your chest palms facing in
- Lower the dumbbells to chest level keeping elbows at your sides
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press neutral grip

Upper Body

Do allotted reps per exercise. 
Rest as needed between exercises
Complete the circuit 3x through

Sit back into a squat with your dumbbell at your side. 
Drive your feet into the ground to bring dumbbell to your shoulder. 
Sit back into a squat again.
Repeat of opposite side alternating arms each rep.

Dumbbell singles Squat and clean (8 per side)

- Holding the dumbbells at your sides
- Step one leg diagonally back behind the other leg
- Bring your knee down until it reaches 90 degrees (DONT TAP FLOOR)
- Push through your front leg to bring your back leg forward to starting position

Dumbbell curtsy lunge (10 per side)

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge (10 per side)

Lower Body

- With your body in a V-sit
Drive feet and knees in and out

V-sit supported

Split each kick out into two pushes. One slightly lit, the second kick fully extended leg.
REPS PER SIDE

Bent leg bicycle kick outs (stutter kick) (10 reps per side)

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 (5 drags per side)

Core

W9/D5 Full Body Strength

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 👏🏻👏🏻

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/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.

W9/D5 Full Body Strength

Community

More workouts from Michelle Schwartz