Name: Playbook - Michelle Woolfolk - WK4/D2 Upper body & Core
Uploaded: 2021-01-18T11:47:00.225Z
Duration: 30 min
Description: WK4/D2 Upper body & Core

Gene

Jog in Place

Jumping Jacks

Mountain Climbers

•Begin in kneeling position with hands below shoulders and knees behind hips so back is angled long. 
•Tuck toes under, tighten abdominals, and bend elbows  to lower chest toward the floor. Keep your gaze in front of your fingertips so neck stays long.
•Press chest back up to start position.

Modified Push Ups

DB Upward Row to Front Raise

DB Renegade Row

•Stand with your feet shoulder-width apart holding dumbbells at your sides.
•Press the hips back in a hinge motion bringing your chest forward almost parallels to the floor. 
•Allow the weights to hang straight down, palms facing each other. 
•Maintain a tight core, straight back and slight knee bend. 
•Exhale and raise both arms to your side, squeezing the shoulder blades together. 
•Keep a soft bend in your elbows as you pull your shoulder blades toward the spine. 

*Keep your chin tucked yo maintain a neutral spine during the exercise.*

Reverse Fly

•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

•Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. 
•Twist your torso forward and slowly place your left arm under your body. Repeat and then switch sides.

Side Plank Twist

Bicycles

Around the world (Abs)

Ab Circuit

WK4/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

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/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/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

WK4/D2 Upper body & Core

Community

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