Name: Playbook - Michelle Khare - W1/D1 Beginner Bootcamp - Upper Body
Uploaded: 2023-12-15T04:46:06.116Z
Duration: 25 min
Description: W1/D1 Beginner Bootcamp - Upper Body

I'm dying and I'm sweating buckets. Thanks! 💃

Clara

Tara

Some moves definitely way harder than others! I enjoyed the cool-down stretches at the end. I nearly gave up part way through because I just don’t have the strength to do some of them properly yet, and I felt sort of silly, but gave myself a minute, and reminded myself I’m not going to be able to change that if I don’t push through, and I did it!! :D

Jade

Good workout but the lack of sound threw me off for a second

Andriy

It was a great workout! A little new to following workouts without verbal instructions, but an easy adjust.

Kyla

Getting back in shape and this was a great start!!!

It was good but hard for me a first time exercise

Alejandro

Michelle

First workout done! I’m 26, started at 300lb, started 1 month ago I’m now 291 and can’t wait to start this new journey on here! :)

Josie

First workout! Kicked me ass but I think it’s a great start for me!!!

Sarah G

Even though it was beginners Boot Camp, it was still very hard on my abs.

Owen

Mack

Definitely got the blood pumping !!! Great start

Daniel Franklin

Awesome and perfect for beginners or just getting back to basics

Love the workout! Not too intense but I need hand pads! Ouch👉🏼🤚🏼

Brooke Huff

Hi Michelle I have a question I am suppose to do 2 programs a month are not because right now I am doing beginner Boot Camp and run a 10k thank you.

Brenda

Travis Noble

Not going to lie, it was really hard for me and I doubted myself throughout. Almost quit during the table top hold because I couldn’t hold it. Instead I took a small break and came back and finished! (I’m actually a little proud of myself)
I hope to have enough determination to become even just 1% of the badass that Michelle’s is!

Jodie

Randall Polochock

It was fun! But I need to go get on the push-up training 😅

Drew

Cecilia

😅 I am very very weak. I didn’t realize how much so. I’m excited to continue the next 3 weeks and become stronger. Maybe repeat this beginner course just to see if I’ve improved any by then.

Sarah

It was really difficult for me, because I’ve not exercised in a long time. This is the first time done a exercise program after having my son. I feel so much better after completing this!

Maria

Itzel

Great day 1!  So excited for the next 3 weeks!

Michelle Jacobson

It was good! Question - when I get on all fours for (like for planks or something) my wrists usually hurt really bad. Is this normal?

Hannah

Awesome workout to get back in the swing of things! Feels great to move my body!!

Lindsey

Phoebe

Kiara

Zuzana

Amazing! Excited to improve on my strength and flexibility!

Renata

I am so rusty! And SO happy I get to try this workout to restart my will to move and get better. I am planning to finish this program and then move to the summer shred (though it will be on.. winter? 😅)

MARIANA

Great short workout to get the blood going. My first workout session. I would have liked to see the timer bigger and the timer buttons to be bigger.

Deana 

Vianelys

Cameron

Amazing I felt like I was going to die but in a good way

Himara

Lilly

Dude I’ve been in bed since I got covid a year ago and this actually wore me out more than I’d like to admit, but kept it simple and I did it!

Kearney

Anna

Heidi

Definitely the best workout app I’ve ever tried.

Nathan

I may be late to the game but…This is the kind of workouts I’ve been looking for!
I’ve been struggling for years to find light enough workouts for my joints and building the strength back in them to stop injuring myself when I used to just jump straight into workout routines, even push-ups, or Pilates. I’ve been a fan of Michelle since her Buzzfeed days and I’m so glad she put this out there! Thank you Michelle!!!

Chelsey

Ashley

For first time use, the interface was really not ideal. I could not simpy swipe on to the next exercise. I expected automatic switch between exercises.

Isi Re

roxana

I’ve never done a pec stretch before and wow I was tight hahaha

Anika Hanson

Hard but rewarding. It was tough during but I just found myself wanting to complete everything. At the end now I feel very proud of myself and not sick- which is a problem I have following a lot of other "beginner"workouts.

Renee

So hard but felt good to get moving again 🎉

Sydney

This workout will take you through a variety of body weight exercises to awaken the upper body and core!

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

Shoulder Rolls

Arm Circles

- Place your hand on your back below your neck so that your elbow is pointed straight up
- Reach across and pull your elbow behind your head stretching your tricep
- 15 seconds each side

Tricep Stretches

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dogs

Upper Body Quick Warm Up

- 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

- 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

MODIFICATION: Go to knees if you need
- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up Downs

MODIFICATION: Go to knees if you need
- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Narrow Tricep Push Ups

- Start on your hands and feet with your legs bent at 90 degrees
- Lift knees off the floor
- Keep a neutral spine

Table Top Holds

Beginner Bodyweight - Upper Body Circuit

- 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 and hands extended in the air above you
- Crunch up touching your toes with your hands

Pike Toe Taps

MODIFICATION: Go to knees if you need
- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

Ab Finisher

- 15 SEC EACH SIDE 
- Place your hand on your back below your neck so that your elbow is pointed straight up
- Reach across and pull your elbow behind your head stretching your tricep

- 30 SEC EACH SIDE
- Lay face down on the ground with one arm bent at 90 degrees out to your side
-Lift the opposite leg up and over as twist against the arm stretching out the chest
- Adjust the raised leg to find a good stretch for yourself
- You will feel this in the pectoral muscle of the 90-degree arm

Lying Pec Stretches

- Get on your hands and knees with your palms down stretching your forearms
- Repeat stretch with palms up

Wrist Stretches - Palm Up - Palm Down

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camels

- Starting on your knees with a flat back reach your hands out in front of you
- Hold for time to stretch

Child’s Pose

Cool Down - Upper Body

W1/D1 Beginner Bootcamp - Upper Body

This workout felt short but now that I’ve finished it I feel amazing and strong, such a good feeling! ☺️

Great short workout, just what I need to get back into exercise

Maame 

W1/D2 Beginner Bootcamp - Core / Abs

Veronique

i felt the burn in my abs,but yes it was good

W1/D3 Beginner Bootcamp - Lower Body

Nice stretch but I kinda hate how much more flexible Michelle is in comparison 🤸‍♂️

A nice little break from the core excises.

Victoria

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

It has been a while since I thought that 30 sec is a long time 😂

As always, amazing 👏🏼  
If you’re checking out comments, trying to decide if you want to join, this is your sign. Feel empowered, and enjoy the journey!

W1/D5 Beginner Bootcamp - Cardio Blast

That one felt particularly refreshing. What did everyone else think of this one?

Love this and excited I finally did all the push-ups regularly

W2/D1 Beginner Bootcamp - Upper Body

I love how most of these exercises end in child’s pose. One of my favorite yoga positions

It was great I just noticed that I wasn’t doing the full workout and wasn’t going back and doing it 3 times when it said to.

W2/D2 Beginner Bootcamp - Core / Abs

W2/D3 Beginner Bootcamp - Lower Body

Starting to fall in love with stretching 🙆‍♂️

Feels so good after all that work and sore legs

W2/D4 Beginner Bootcamp - Deep Stretch and Reset

It is a good pain. Pain that is showing progress

Carrie Koester

W2/D5 Beginner Bootcamp - Cardio Blast

Amazing way to start the week!
You’re going to love this one, and feel stronger, 100%

I feel like I’m getting stronger, but had to modify the T push-ups in order to do them correctly

Great workout, I saw 4 rounds my eyes got big but I made it!!!

W3/D1 Beginner Bootcamp - Upper Body

That felt great! It kind of felt like an active rest day

W3/D2 Beginner Bootcamp - Core / Abs

Sweating, in a good way.
It was fantastic! This one felt good, and scratched the muscle itch I was having. Know what I mean?

The deadbugs were rough for me today, but I loved the challenge

Them jump squats and lunges kicked my butt, but amazing as always

W3/D3 Beginner Bootcamp - Lower Body

That was quite refreshing. Indeed, very enjoyable, and a much needed reset.

I’m still working on those hurdler stretches but I feel ready for cardio day tomorrow 💪🏻🔥

Jordyn

W3/D4 Beginner Bootcamp - Deep Stretch and Reset

I am very sad that this is the end.. Like the end of a good book. 
On to the next!

My husband and I did my last workout together and we loved it!!!

Wow!! I can’t believe Week 3 Day 5 is here! I’ve progressed so much in these 3-4 weeks of Beginner Bootcamp and was able to lose 10 pounds! I feel confident, can visually see my muscles, and feel happier. Onto the next program! 😅🔥

W1/D1 Beginner Bootcamp - Upper Body

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