Name: Playbook - Michelle Khare - W1/D1 Run a 10K - Bodyweight Strength
Uploaded: 2023-12-15T04:46:06.005Z
Duration: 45 min
Description: W1/D1 Run a 10K - Bodyweight Strength

Such a great workout 💪 had me sweating!!!

Jillian

Definitely challenging if you haven’t worked out in a while but makes you feel so good afterwards :)

Aida

Susan

I loved every single thing about this workout! Thank you so much for planning it for us!

Erica 

I finished this in 20 minutes. Did I do something wrong?

Liv Daniels

thank you so much! Amazing and it really Challenged me

Genesis

Hi Michelle we love watching your videos they are so inspiring and your app is awesome thank you.

Brenda

I started with day 2 because it was a nice day to run outside. However, this workout was perfect for an indoor rainy day session 💪 👌 🙌

Marguerite Faure

Adrianna. Vargas Tarquino

Aadya

Good workout for the beginning of the 5 weeks. Definitely made me sweat!!

Emma

Rodin

I loved it! So much fun and definitely made me sweat!

Skyler

Great start to a four week program. Not too hard but gets you sweating and ready for the run the next day.

Alex

First time mom trying to get fit again, first workout back in! It was perfect, just enough! Thank you!

Ambergrace

Starting late but this felt great. Can’t wait to keep going?

Sarah

Have some music that matches the energy of the exercises and timing of the reps

Ausi

Tiffany

A perfect way to start, not to hard but right

Charlotte

I'm surprised I got sweaty within 20 minutes. Great job creating the workout I loved it

Clara

Kendra

Stacy

Hey guys, I’m starting out on my journey today with you all and it feels so good to finally be motivated again! I’m ready to take this challenge 💪 this was a great way to start this difficult challenge!

Cristina Herrera

This was a great way to start off the challenge! I just learned about it over the weekend so I’m starting a week late, but I loved being able to push my limits with this (those walking lunges about took me out)!

Jaime

The exercises were really good. I am new to all of this so I had to modify how I did some things but I am sure with time I will be able to do it better! I also like that it lets me go at my own pace. : )

Tharan

Seems easy but it was definitely a workout since I haven’t exercise in a while

Alejandra

definitely for beginners. it kicked my butt and felt great!

Alissa Goodberlet

Perfect start. Excited for what’s next 🏃🏻‍♂️

ellah joy

Katherine

I love how simple this workout seems and yet just how challenging it really was!

Sienna

Alyssa S

Good workout! Especially when I have a busy day! This is definitely great for my schedule 🙌

Meralia Martinez 

I haven't worked out in a while so this already killed me. Looking forward to the rest of the days and weeks 💕

Xiomara

Was such a good short workout! I was really sweating by the end of it! Took me about 21 minutes to complete. Perfect amount of time to do before getting ready for work!

Christina

Completed one round! I liked all the exercise she chose. Can't wait for the next workout! ❤

Madalyn

Yay! I'm so glad you just came out with this! I love running and have been wanting to get back into it since COVID started!

Hannah

Definitely a great first workout! Looking forward to seeing what’s in store tomorrow :)

Andrea

Awesome! Really easy to perform at home and with really good explanations of the exercise

Keeley

What a great bodyweight workout. So excited to get running! 🙌

Shannon

I did this workout after one of my workout classes and let me tell you, I was DRENCHED! This is my first time ever starting any time of fitness program so I am excited to see where this takes me especially because long distance running has always been my weak point. I’ve probably ran 2 miles max straight so this 10K will be a fun challenges!

Camille

Casey

Woohoo!! Day 1 in the books! 🥳 I felt so strong and I really loved all the exercises!💪
After a while with really minimal exercise, my mental and physical health haven’t been the best. This was just the thing I needed & I’m so pumped to keep it up tomorrow and get back into running

Ashley

Not sure how far 30 meters is did 30 walking lunges. Also would be nice to be able to keep track of reps I did now versus future number of reps if I came back to the workout.

Gabby

Amruta

Great start for the program. Definitely broke a sweat and will be feeling it tomorrow. Glad I joined this group.

Kimber

Kaylee Walton

Victoria

Air Squat
Incline Push-Up 
Walking Lunges 
Box Dips 
Mountain Climbers 
Crunches

- 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 Squat

- Perform push-ups with your upper elevated on a bench or box

Incline Push-Up

15 REPS EACH SIDE
- Take a large step forward with the right foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.

Walking Lunges

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- 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

Circuit

W1/D1 Run a 10K - Bodyweight Strength

This was a little for a beginner runner, I was able to do half a mile in a jogging state. That was a lit for me I will keep working on this for a while for sure

Heather

aiden

W1/D2 Run a 10K - Running

Looooved this! Used this as a finisher, let’s say it was a lot :D

Lissy

Martina

W1/D3 Run a 10K - Bodyweight Strength

It was great! I am super sweaty 😂 but confident that I will be able to run a 10k in april 🙌🏻🙌🏻🙌🏻

Tessy

Just the push I needed to get outside. Nothing like some fresh air for the run :)

W1/D4 Run a 10K - Running

this was a much needed recovery session. i had to substitute a couple of the stretches out for different ones because they weren't stretching me enough. it was overall great!

W1/D5 Run a 10K - Active Recovery

Spotify really understood the brief today- I had some old school bangers that made for an epic session. Highly recommend B.o.B Magic to add a skip to your step 😎 😃

Anna

Not feeling so good but managed to run 2.4pm instead of 3.2km

W1/D6 Run a 10K - Running

Shortened the breaks, and then it was exactly what I needed ☺️

Wow I thought this workout seemed simple but it really got my heart racing 😍😍

W2/D1 Run a 10K - Bodyweight Strength

I'm running a tad faster, which is awesome to see 😀

It felt so good being able to run 1.5 miles without stopping! 6.2 still feels pretty far off but with each day I’m getting more confident that I can do it.

Running 1.5 miles has started to become a hit or miss with me. It either feels really good or it’s lowkey a struggle! I’m gonna start running outdoors because staring at the numbers on the treadmill is killing me🥵

W2/D2 Run a 10K - Running

Great life choice 👌 Those wall walks were a fun addition 😀

Much more exhausting than I thought but never boring :D loooooved it

W2/D3 Run a 10K - Bodyweight Strength

Wow. I can’t believe I just that! Feels awesome

Kirpa Kaur

I was nervous going into today’s run because I wasn’t sure I’d be able to hit 2.5 miles without stopping, but each day this program has shown me I’m capable of way more than I even realize! Felt good to get out there and knock this run out.

W1/D1 Run a 10K - Bodyweight Strength

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