Name: Playbook - Michelle Khare - W1/D1 Summer Sculpt - LOWER & CORE
Uploaded: 2023-12-15T04:46:05.810Z
Duration: 45 min
Description: W1/D1 Summer Sculpt - LOWER & CORE

Those plank marches were brutal! And I couldn’t handle 45 for the one legged wall sits lol. I wish it had slightly more core

Athena

Karin

Juju

Amruta

I think a voice over to explain the movement would help a lot so users do not have to stop and check their phone between workouts. Thank you !!

Elif

Redoing the summer sculpt program again and then following it with part 2

Jonathan

I loved it! Would like more detail on sets. Is it per leg or split the set of 20 etc. Otherwise this was great for a Monday sweat 💜

Love0918

Ooh! I like this one too! My core feels tight after that! :)

Hannah

Narrating over the video would help me stay focus and off my phone lol

Natanael

Julia Cawthon

Definitely felt the burn after the planks

Tommy

I felt so motivated to do all the workouts to the best that I can, and from watching your channel and yourself I didn't beat myself up if I needed to modify anything because as long as I'm still here trying thats all that counts! Thanks and can't wait for the new life I'll have

Lauren

There wasn’t a cool down or stretching session for the body

Nikita

A timer option to time the exercises would be great so I don’t have to keep switching from the app to the timer

Kate

Rima

Loved it it was hard ..I'm sweating but feeling great

Veronika

Barbora

It was very intense but very simple for me to follow along with. I absolutely loved it and can’t wait to continue!

Chesity

Tough one, Michelle! Looking forward to the next days!!

Isabella

Lisa

I haven’t worked out consistently in a long time. I’d like to get back into shape to become stronger and more confident in my body. I want to be unafraid to take up space as I am. The wall squats were more challenging than I thought they’d be 😪 the workout was challenging, but I’m proud of myself for getting through it

Angelica

This was so hardcore. I loved it!! I struggled SO much with the single leg wall sit I had to do them with two legs. I've been on a rot these last months, like Woody (the sheriff) said... cambios extraños que hay en mi. 

I am excited to keep up with this challenge, I want to get better and do better for my body to last as much as I can make it last, and in the best condition possible

MARIANA

Challenging but fun! It's been a while since I did a proper workout so it was tough at some points (especially the last 2 sets of the tucks, my tummy felt on 🔥) but I loved doing new moves. I didn't have any dumbbells or weights so improvised with 2 big bottles of water instead - day 2 here I come!

Suki

Jessica

Perfect stress reliever after a crazy day at work🥰 as always, amazing!! I can’t wait to work up to holding the one leg wall sits!🔥 thanks Michelle!!

Charlotte

Wesley

I liked it. I had to work from home today and I’ve been having bad brain fog lately. I was able to get some good movement in during my work day and the exercises were beginner friendly

Laura

The workout was easy to follow along as a beginner, definitely could feel the burn and my muscles being worked!

Amber

I just joined the challenge today and wrapped this first workout. Loved it! Never too late to work towards being your best self! I’m so excited for the rest of the workouts. 🫶🏽✨

Claudia

Okay at first i was like okay this is easy nothing I haven't done before...but then the wall seats came and I have never felt a burn like that in my life lol. The walk from the wall back to my yoga mat felt like I was floating. Lol loved this workout as a whole! It's ire I'll be sore tomorrow

Amanda

Great start! I like the new moves in the challenge! 🙂

David

Great first day! Got through it and I know I’ll be sore tomorrow. Can’t wait to see progress as the challenge goes.

Orlando

These were all pretty new workouts for me! I felt the burnnnn on the single leg wall-sits the most!! 🔥🔥 excited for day 2’s workouts!

Maria

I forgot to press complete yesterday, but Girl I’m so weak and sore 😭

Jenny

Sweating bullets! Gosh what a good workout!! My pup even got in on the action and tried to jump on me mid wall sit! 😅

Lindsey

Feeling good! Feeling accomplished! Feeling wrecked! Whoever invented one legged wall sits is evil

Troy

Wasn’t expecting to feel burning in my muscles on the first exercise but this was great it felt like the first time I started working out and felt accomplished. Can’t wait to see what’s in store for the rest of the program and to see the results in a few weeks.

Beginner Bootcamp prepared for me this! I was able to complete all the reps except for the wall sits. I managed just one of those! I’m sure the intensity will amp up, but today felt like a great start!

Hannah Zaragoza

Challenged me both mentally and physically but I got through it

Nikki Bell

I would prefer you talking to give the instructions instead of reading, and there’s no music to the workout.  Also would be nice if there was a start countdown before the start of each rep.  Not sure how long to rest in between reps also.

Noraileen

My goodness, those one leg wall sits almost defeated me Haha but I did it all and I’m ready to continue! 💪🏻

Silence

Great start to the summer challenge! I’m feeling motivated 💪🏻

Emelie

Day One Complete!☝🏻🎉Marching Bridges were killer!!🔥

Jordyn

really good! it was possible and it didn’t destroy me, but i still have a full face of sweat!!

Hard but rewarding!! Exactly what I needed to help me feel strong again

Martina

Warm Up 
- Air Squats 
- Leg Swings (front to back) 
- Plank Hold 

- Romanian Deadlifts 3x12
- Lunge to Front Kick 3x16  
- Marching Bridge 3x20 
- Wall Sit Single Leg (45s each side) 
- Plank to 3 Legged Dog 3x12 (6 each side)
- Seated Leg Tucks

- 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

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

*10 on each side

Leg Swings ( front to back )

Warm Up

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- ALTERNATE SIDES
- Perform walking lunges 
- As you stand to the top of lunge kick your leg up and forward
- Land with that leg out front and continue forward

Lunge To Front Kick

- 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

- Get into a wall sit position
- Lift one leg off the ground and hold position

Wall Sit Single Leg

- Start in a plank position with your shoulders directly above your wrists, and core engaged
- Don’t let your back sag or your shoulders scrunch up toward your ears and relax your head and neck. 
- Hold for a few seconds and then press your hips and butt back, and lift one leg, keeping your hips square and toe pointed towards the ground
- Don’t let your lower back arch
- Push away slightly with your arms as you engage your core and lift your leg as you move into 3 Legged Downward Dog Pose.
- Lower your leg back into plank pose and repeat with the other leg.

Plank To Three-Legged Dog

- Sit on the ground with your legs elevated 
- With your legs extended tuck them towards your chest and back

Seated Leg Tucks

W1/D1 Summer Sculpt - LOWER & CORE

It was exciting I can’t wait to get started

Summer Sculpt Challenge - Starts June 6th!

Georgia

Good medium-cardio set for the first week! Can’t wait to keep going!

Kristle

Dísa

W1/D2 Summer Sculpt - CORE & CARDIO

Sooo soothing and relaxing, definitely needed after the last 2 workouts 🙌

W1/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Renata

Were there supposed to be any rests? That killed me hahaha

Margo Taylor

W1/D4 Summer Sculpt - LOWER

Would love if you could give alternatives to some exercises if you can’t physically do them as a beginner

Gauri

I am sweating so much after this one! Great workout!

Ayanna

W1/D5 Summer Sculpt - LOWER & CORE

It was good definitely feeling great to get this far and continue and look great for that beach wedding!

This workout was amazing! 
I am sweating like it's 50°C and my legs feel SO strong! 
I still can't master the wall sit, let alone single legged ones, but I did the eagle yoga pose instead and it left me with Jell-O legs 

THANK YOU

W2/D1 Summer Sculpt - LOWER & CORE

Took a bit longer today body a bit tired but pushed through and now I feel accomplished!

Dead.
I cant say more.
It was so so so satisfying to be able to go through this workout!!

W2/D2 Summer Sculpt - CORE & CARDIO

I loved that session, I think I found my 'zen' place 😂. The 4-figure stretch felt sooo good 💖

These stretches have become my favorite! 🙌

W2/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

There were no amounts of sets for eat circuit or rest timers... either than that an amazing workout ❤️

Rachelle

As an ex-dancer, I loved the clam to extension exercise! It was so fun and felt great

The workout was amazing.
I did get confused with the times each circuit was supposed to be done. I ended up following the first instructions available and it killed my legs. Imma definitely need a new pair soon

W2/D4 Summer Sculpt - LOWER

Those inchworms SUCKED! I will have nightmares about those! Great workout. Dripping in sweat! Thanks Michelle ❤️

Yay! Another great workout! I’ve been a bit sick, so this was a bit tough, but hopefully this’ll help me sleep a bit better. Feeling stronger! :) Also, congrats on your wedding! 🙂

I was DRIPPING with sweat. I might as well have showered 😮‍💨

Makayla

W2/D5 Summer Sculpt - CORE & LOWER

I meant to rate this workout 5 stars! Sorry about that! Another great workout! I only did one work out each day last week. I wasn't sure if I was supposed to do both.

A strong start on the week I never got to in the original plan. I can’t wait to complete this program I already feel much lighter and healthier since starting this program. I can’t wait to start a new program and keep this momentum!

I was really surprised that there weren't multiple rounds for each exercise especially after the last workout 🤯 but it still felt intense enough to make me feel like I'd put the energy in!

(Completed 02/06)

W3/D1 Summer Sculpt - LOWER & CORE

That was a difficult yet fulfilling workout drenched in sweat and muscles are twitching! I love that feeling after accomplishing a great workout!

Dead. 💀😂
Toughest one so far! I had to rest for a little while after the Burpees because they took it out of me but so glad they were part of this session 🏋🏽

(Completed 03/07)

W3/D2 Summer Sculpt - CORE & CARDIO

Midnight after a long day! Do I feel good that I got it done? Yes! Am I gonna be a zombie tomorrow? Also yes! 😄 Felt goooooood

Sarah

W3/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Another great workout! I've been deep cleaning my parents house, so I've taken some workouts days off, but next week I'm back on!

Great workout once again, I absolutely love the skater jumps! 🛼

(Completed 04/07)

Good way to end the day with a great workout! ☺️

W3/D4 Summer Sculpt - LOWER

Wow finished that last workout of this program with a bang!!! Feeling great worn out and ready to jump on the next program!!!

It's over!!! What a way to end - feeling so proud that I (and everyone who took part in the challenge) made it all the way through. 

I can definitely feel the difference in myself from day 1 to the final day - there were some moves I struggled with at the begining such as high knees (getting out of breath really quick) but they feel so much easier now 💖

A brilliant way to kick-start my fitness journey and I'm so glad I took part in this. 

Highly recommend for anyone who is at the beginning of their journey especially as this one doesn't need much equipment and it's easy to find alternatives for moves that do - good luck to anyone who does the Summer Sculpt challenge!

(Completed 05/07)

W1/D1 Summer Sculpt - LOWER & CORE

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