Name: Playbook - Michelle Woolfolk - WK2/D2 Upper Body & Core
Uploaded: 2021-01-18T11:48:04.649Z
Duration: 30 min
Description: WK2/D2 Upper Body & Core

Divine

Sarap sa pakiramdam dami pawis 🥰💪🏻

i skipped 1 day so i did it today twice 😊

sarah

Gene

Warm up: 
20 jumping Jacks 
20 arm rotations 
20 arm swings 
20 sec plank 
 
Repeat 2x. 
Rest for 60 seconds and do the Circuit.

Circuit 1:
Chest Press
Overhead Shoulder Twist
Posture Bicep Curls 

Circuit 2:
Lateral Raise
Tabletop to Tricep Dips
Push ups 

Circuit 3:
Commandos 
Around the world 
Flutter Kicks 
Modified Side Plank

•Lie flat on your back with your feet flat on the ground. 
•With a dumbbell in each hand, extend your arms directly over your shoulders,palms facing toward your feet. 
•Squeeze your shoulder blades together and slowly bend your elbow, lowering the weights out to the side, parallel with your shoulders, until your elbows from 90 degrees angles. 
•Slowly drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

•Stand with your feet wide and hold a dumbbell in each hand. 
•Rotate your body to the right and bring the dumbbells up to shoulder height with your hands facing each other. As you rotate your body to face front, being the dumbbells up and over your head. Lower the dumbbells as you rotate your body to the left. 
•Rotate your body again to face front, lift the dumbbells and repeat.

Overhead Shoulder Twist

•Hold a dumbbell in each hand, at the sides with palms facing in toward the side of the thigh and arms straight down. 
•Position the grey comfortable about shoulder-width apart. Brace the core muscles to be ready to lift the weight. 
•Lift dumbbell toward the shoulder, rotating the arm as it moves up so that the Palm with dumbbell is now facing upward and the elbow is pointing to the ground with the forearm almost vertical.

Posture Bicep Curls

Circuit 1

Lateral Raise

•Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. 
•Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.

Tabletop to Tricep Dips

•Keep your back straight and your core engaged. 
•Your butt should be down, not lifted.
•Your body should time a straight line.Don’t arch your back or let your body sag down.

Push Ups

Circuit 2

Commandos

Around the world (Abs)

•Lie on your back with your hands by your sides or place them underneath your glutes.
•Alternate stacking your feet on top of each other. 
•Repeat until set is complete.

Flutter Kicks

Modified Side Plank

Circuit 3

WK2/D2 Upper Body & Core

Alyssa Ysabel

If you could also upload a warm up and after workout stretch so I don’t have to go to youtube to look for those workouts. Thank you michelle :) It was an amazing first day! So far i’m loving it.

Jessa Mangubat

Paula

WK 1 Day 1 Lower Body

Unable to do side planks as I feel my body is too heavy at the moment to manage. A typical beginner I guess.

Yeye

WK 1 Day 2 Upper Body & Abs

It was a great workout! I feel it all over my body but mainly my legs! I’m super sore but I know it’s working! Thanks for this program!

Kim Garcia

Khristine Joy Saquing Hilado

Week 1 Day 3 Full Body HIIT

It was exhausting but worth it! Slowly but steadily getting my rhythm especially with the squats and lunges

Still have a nagging backpain. But this workout hits the spot every time!💪👊

Cindy Cordero

Week 1 Day 4 Lower Body

It would be nice to see like different angles of the chest presses to see if I’m doing them right. To see if my posture is appropriate.

Week 1 Day 5 Upper & Abs

WK2/Day1Full Body HIIT

Karen

Still catching my breath! But it was awesome!💪

WK3/Day3 Legs & Glutes

Kicked my butt! I've never felt this strong in my life💪

WK2/Day4 Full Body

Great!I'm feeling good.I actually loss weight because of doing this workout as a routine😅.Plus a healthy eating!

WK2/Day5 Legs & Glutes

WK3/D1 Legs & Cardio

WK3/Day2 Upper & Core

Wk3/Day4 Full Body

WK3/D5 Legs & Glutes

It’s killing me softly😜😜💪💪💪💦💦💦

WK4/D1 Legs & Cardio

WK4/D2 Upper body & Core

WK4/D3 Full Body HIIT

19 days of 30 days platform and 1 more day and I complete my workout..I’m happy that I’m losing weight and I feel very energetic after doing the 🏋️‍♀️ thank u so much #MWFITNESSBODY#MITCHMW

WK4/D4 Upper Body

My glute hurts but in a good way! Good exercise!

Leslie Jennings

Done for my 30days platform it feel so good after doing this 🏋️‍♀️ _..looking forward for new platform#THANKYOUMWFITBESSBODY#MW

WK2/D2 Upper Body & Core

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