Name: Playbook - Michelle Woolfolk - WK3/D1 Legs & Cardio
Uploaded: 2021-01-18T11:44:25.015Z
Duration: 35 min
Description: WK3/D1 Legs & Cardio

•Keep your feet shoulder width apart and pointed straight ahead.
•When squatting, your hops will move down and back.
•Your lumbar curve should be maintained, and your heels should stay flats on the floor the entire time. 
•In air squats,your hips will descend lower than your knees.

Air Squats

•Start standing tall and bring one heel off the floor towards your glutes, the opposite hand comes ups towards your shoulder like running arms, then switch to the other side. 
•This exercise is working your hamstrings so you should feel this in the glutes and back of the legs as you pull the heel in.

Butt Kicks

•Keep your feet close together when jumping.
•Jump on the midsized if you’re feet and land softly.
•Keep your jumping height low (1/2”-1” off the ground).
•Keep your knees slightly bent at all times. 
•Maintain a tall neutral spine. 
•Keep your head your, chest up, and heal looking forward. 
•Keep your shoulders pulled back and your elbows held down and back.
•Keep your hands along the midline of your body 
•Use your wrists to turn the rope (not your elbows or shoulders).

Skipping/Jump Rope

Jumping Jacks

Warm Up

Sumo Squats to RDL

Scissor skier

Circuit 1

Step Ups

•Start with your legs slightly wider than shoulder distance apart and arms at the sides. 
•Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90 degree angle. 
•Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch side like a speed skater.

Skaters

Front Lunges

Circuit 2

•Assume athletic stance with dumbbells at sides and feet slightly wider than hip width.
•Keeping back straight and knees behind toes,sink hips and lower into squat until thighs are parallel to ground.
•Extend hips and knees to drive up out of squat position. Repeat.

Dumbbell Squat

Weighted Burpees

Hip Thrust

Circuit 3

WK3/D1 Legs & Cardio

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

Divine

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

Sarap sa pakiramdam dami pawis 🥰💪🏻

i skipped 1 day so i did it today twice 😊

sarah

WK2/D2 Upper Body & Core

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/Day2 Upper & Core

Gene

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

WK3/D1 Legs & Cardio

Community

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