Name: Playbook - Michelle Khare - Trial Day 1: 40 Minute Full Body Bodyweight (or DB)
Uploaded: 2023-12-19T19:40:01.434Z
Duration: 40 min
Description: Trial Day 1: 40 Minute Full Body Bodyweight (or DB)

Gabriel

Michael

Very good beginner workout. As someone who is only active at work, this feels challenging but doable.

Martin

Great first day of working out! It’s so convenient that I can do this at home. I did the workout twice today because after completing it the first time, I realized I missed some things.

Amanda

It was great! I enjoyed the diversity. The warm up and cool down was also super helpful.

I trained the first time in nearly one year i tried my best could not do everything but I tried my best

Simon

Great Workout to start getting back into a routine and to start the new year the best way!
Loved it 💚

Florian

Great not too strenuous way to introduce workouts again!

Roshanee

Welcome to Challenge Fitness and Day 1 of the 7-Day Trial Challenge!

This workout is going to give you that full body burn, using only your bodyweight! However, if you want to challenge yourself, or are more intermediate/advanced, you'll find tons of options to level this up by adding bands or weights. 

If you really wanna give yourself an extra push you can even add a round of each circuit (for a full 60 min workout). 

Make sure to introduce yourself in the community and DM me with any questions or requests! Don't forget to leave a review as well and let me know how you're feeling after your first challenge fitness workout!

If you enjoyed this workout, make sure to check out my: Home Shred, Beginner Bootcamp, and Summer Sculpt (1&2) programs!

- Lift and roll your shoulders front to back and back to front

Shoulder Rolls

- From a standing position place your hands on the ground and walk your hands forward until you are in a plank position 
-  Raise your hips and walk your feet to your hands
- Stand upright

Inchworms

- 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

MODIFICATIONS: 
Mod 1: Hold one dumbbell at your chest, elbows bent and tight to your sides
Mod 2: Grab a pair of dumbbells. You can hold them by your sides (suitcase squat) or on top of your shoulders (front squat)

- 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

MODIFICATION: If you’re not able to connect elbow to knee, do your best to reach in that direction!

- Stand with your hands at your head 
- Raise one knee up as you twist your torso and tap your opposite elbow to your knee

Standing Bicycles

MODIFICATION: Hold one dumbbell at your chest, elbows bent and tight to your sides

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat Pulses

Circuit 1

MODIFICATION: Feel free to use a circular booty band right above your knees for an extra burn!

RIGHT SIDE FIRST 
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clam

MODIFICATION: Feel free to use a circular booty band right above your knees for an extra burn!

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge

MODIFICATION: Feel free to use a circular booty band right above your knees for an extra burn!

LEFT SIDE
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Circuit 1A

MODIFICATION: If you'd like to level this up, feel free to substitute with regular pushups, or knee pushups with your hands directly on the ground.

- Perform push-ups with your upper body elevated on a wall, bench or box
- Keep your core tight & back flat
- Think about creating a straight line between the top of your head and your heels
- Don't stick your butt up, or sink your belly to the floor

Incline Push-Up

MODIFICATION: You can also perform this exercise with two light-medium dumbbells

- 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 Raise Bodyweight

MODIFICAION: Feel free to perform this exercise holding one medium weight, or two light weights for an extra challenge

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

Prayer Pulses

MODIFICATION: Go to knees if you need
- Get into a high plank position 
- Lift and raise one arm to the front to full extension
-Lower your hand back to the ground

Plank Front Shoulder Raise

MODIFICATION: You can also perform this movement with two light dumbbells. Make sure your core is tight the whole time in order to protect and stabilize your lower back!

- Hinge at the waist until your torso is at roughly 45 degrees
- Raise your arms up and back to head height activating your rear delts 
- Lower your hands back to the starting position

Reverse Fly Bodyweight

Circuit 2

MODIFICAITON: For an extra challenge, place a booty band around your legs, above your knees. Make sure to keep your back flat and core tight! Don't let your lower back arch, or lift your working hip too high. 

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Lay on your stomach 
- Lift your arms and legs into a superman position 
- Flutter your arms and legs from this position

Swimmers

Circuit 2A

MODIFICATION: You can level this up by holding dumbbells in both hands (or Kettlebells)!

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

MODIFICAION: To make this even more full body, you can hold your arms out in front of you so they're parallel to the floor, or raise them above your head, keeping your shoulders down. You can also hold a weight (dumbbell, kettlebell, weight plate) for an extra challenge. 

- Sit against a wall with your legs and hips bent at 90 degrees
- Keep your core tight & weight in your heels
- Lower back should be pushing against the wall
- Hold for time

Wall Sit

Circuit 3

MODIFICATION: Feel free to grab a light-med pair of dumbbells to level this move up!

- Stand with your arms out at the side bent as you squeeze your scapula together
- Press your arms up and out into a V shape 
- Lower and return your arms to a W shape

W to V

MODIFICATIONS: 
Mod 1: Hold one dumbbell or kettlebell between both hands, with the weight at your chest
Mod 2: Grab a pair of dumbbells (or kettlebells) and hold them straight down by your weist OR racked on your shoulders 
 
- Step back and across in a curtsy lunge
- Step up to the starting position
- Repeat for desired reps

Curtsy Lunge

Circuit 3A

- Lay on your back crossing one foot over your other knee
- Place your hand near your head and crunch up and across bringing your elbow to your knee on the leg crossed over

Crunch Crossover - Elbow To Knee

MODIFICATIONS: To level this move up, you can add a booty band around your legs above your knees. You can also add weight (dumbbell) sitting at your hips, or raise your feet onto a box or bench.

- Lay out your back with your legs bent and your feet firmly planted
- Lift your pelvis off the ground into a bridge until your body is straight from your shoulders to your knees (don't arch your lower back)
- Keep the weight in your heels as you squeeze your glutes to lift your hips
-Lower back to the starting position.

Bridge

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

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

- Stand facing a wall or beam, with your palms flat against it.
- Step one foot back, keeping it straight, and press the heel into - the floor.
- Lean forward, feeling a gentle calf stretch, keeping the back leg straight.
- Hold for time then switch legs.

Calf Wall Stretch

-Sit on the ground with your legs crossed and stacked 
-Lean forward over top leg to intensify the stretch

Double Pigeon

- In a low lunge position, put your back shin flat against a wall, couch, or other flat surface behind you
- Sink your pelvis down to the ground 
- 30 seconds / each side

Couch Stretch - On Wall

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Cool Down

Trial Day 1: 40 Minute Full Body Bodyweight (or DB)

Great workout to get moving. But it was also a bit exhausting due to soreness in the legs

Trial Day 1: 40 Minute Full Body Bodyweight (or DB)

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