Name: Playbook - Michelle Khare - 15 Minute Beginner Level Workout
Uploaded: 2023-12-15T04:46:06.400Z
Duration: 15 min
Description: 15 Minute Beginner Level Workout

I LOVED THAT! 
Me, personally, I’ve been unable to do the program I was doing. It was killing me to not be able to, and I’ve been off for about 2 1/2 weeks. HOWEVER, I went looking for something that I could do in the meantime, and this was IT! If your trying to dip your toes in, maybe your unwell, or just need a warmup for the day, this is what you need! I feel much better. Love it MK🤍

Drew

Moving around to the different screens was not intuitive.   Would help to have some verbal instructions for less back and forth to my phone to figure out what to do next.

Aleta

Just what I needed after a long day when I needed to move but am pretty tired!

Hannah Zaragoza

Just what I needed to get back on the workout grind!

Leota

Warm-Up

Circuit 1
- Jumping Jacks 
- Squats

Circuit 2
- Lateral Arm Raises
- Prayer Pulses

Circuit 3
- Reverse Lunges
- Standing Hamstring Stretch

Circuit 4
- Crunches
- Hip Bridges
- Penguins

Supermans

Cool-Down

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dogs

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

Warm-Up

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Circuit 1

- Stand with your arms at your sides
- Raise your arms and hands laterally to at least head height
- Lower your arms back to the starting position

Lateral Arm Raises

- Get into the prayer position with your arms out in front of you
- Slightly pulse your arms up and down maintaining pressure

Prayer Pulses

Circuit 2

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunges

-Stand with your feet together. 
- Hinge forward at your waist as far as you can stretching your hamstrings

Standing Hamstring Stretch

Circuit 3

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on the ground with your legs bent and your hands on the ground for stability 
- Raise your hips off the ground as you activate your glutes
- Lower your hips back to the floor

Hip Bridges

- Lay on your back with your legs bent and your feet flat on the ground
- Rotate side to side tapping your heels with your hands activating your obliques

Penguins

Circuit 4

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Cool Down

15 Minute Beginner Level Workout

Short, sweet, and to the point. I’m very satisfied with this workout!

awesome! i think you should get some more ab workouts that would be amazing

Jenna💕

4 sets! I managed to do 2 sets of T Pushups without going on my knees too!💪

I wish there was a warmup and cooldown for these. This format of working out has turned my arms into noodles. Thank you voice-to-text technology for coming in clutch.

🦵

Vince

Quick - Upper

Did this with part of the quick upper. Phew!!

Anna

Miriam

Quick - Lower

This was exactly the type of work out I was looking for tonight. With a few modifications, I was able to complete everything!

15 Minute Beginner Level Workout

Community

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