Name: Playbook - Michelle Khare - W1/D1 Upper Body, Core & Cardio
Uploaded: 2023-02-22T23:59:08.140Z
Duration: 45 min
Description: W1/D1 Upper Body, Core & Cardio

It was a tough workout 🏋️‍♀️  Enjoyed it 🦾

Hamed

My yoga mat is peppered with sweat 😮‍💨! This was tough but attainable. Really appreciate the in-app timer. 💜

Brandon

otis oates

Is there some modifications for when shoulders start to get sore? Or like the V-Ups my upper body won’t come off the floor 🥲

Chelsey

Can do at home which is great, somehow I felt even stronger throughout

Martina

What an awesome first workout! I was feeling a little down these days but this gave me so much energy. I'm starting off with 0 full push ups but I'm hoping to get 8 by the end 🤞

Xiomara

Oh, Michelle, I love how you challenge me! I had to modify this to keep post-op pain levels under control, but I am so proud of how much I was able to do! Even though I’ll be doing this series modified, I’m so excited to see what I’m capable of accomplishing!

Hannah Zaragoza

Let's go!! Now all the Christmas and New Year munchies can work their way up to my arms! Feels great to be back on the grind with new and veteran MKFit members alike! 

Keep at it, team! 💪

Vince Zubalik

Amoy

Hello MKFit Fam!! So hyped to be part of this challenge. Honestly the hardest part of this for me was finding time in the day to do this workout but I’m glad I did it! Was pretty exhausted by the last set and circuit but feels good to complete the workout! 

Push Up To Failure:
2 full
13 modified

Carissa

How exciting is this!! ✨️
I'm so ready for this challenge! And I'm even more thrilled to know how many others are doing this with me! I also was able to write down my Day One push-up count- and I'm excited to be able to grow that number throughout this challenge!
Let's do this, guys!! 💪

Chloe

It was really intense. The only thing i couldn’t do was the v-up. I broke my back a few years ago and it puts to much strain on it. Other then that it was really great

Sander

This was painfully amazing!! Haha I’m excited to finally improve my form and strengthen my push ups :) let’s go 🔥

Sarah E

Great start to the push-up challenge! my shoulders and back are burning. the laying tricep extensions was not as easy as i thought they would be. 

Push-up to failure: 3 😂

Klaira

It was an awesome workout, even though my arms were screaming in the end😂😂 Loved it!!

Push up to failure: 1

Elise

I love this workout!! Make me  feel alive.

Alejandro

Day 1 was intense! The V-Ups were tricky in the beginning, but the more I did them the easier they became each rep. Let’s build that strength ya’ll! 👏🏻👏🏻

Jordyn

Kourtnei

What an exciting start to this journey!!! I won’t lie and say it’s an easy start, but it’s so rewarding to see where you need to work on most!
The V-ups specifically were a challenge for me, but I’m eager for tomorrow! 
Let’s get them GAINS! 💪🏻

Silence

MONDAY: 

Upper Body Warm Up 

TEST:
- Push-up x MAX (log total reps in notes or calendar)

Upper Body Circuit 1:
- W to V x 10
- Wall Push-up x 6-8
- Side lying tricep extension x 6-8 each side
- Plank shoulder taps x 30 sec

Upper Body Circuit 2:
- Push-ups (on knees) x 6-8
- Bodyweight lateral raise pulses x 20 sec
- Bodyweight reverse fly pulses x 20 sec
- Plank up downs x 20 sec

Core: 
- Low plank x 30 sec
- Oblique ankle taps x 30 sec
- V-ups x 30 sec

Cardio:
- Walk (fast pace) 15 min

Wrist stretches x 30 sec
Arm circles (small) x 15 sec
Arm circles (wide) x 15 sec
Inchworms x 15 sec
Plank front shoulder raise x 15 sec

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

Wrist Stretches- Palm Up - Palm Down

- Stand while making small circular motions with your hands and arms

Arm Circles (Small)

- Stand while making large circular motions with your hands and arms

Arm Circles (Wide)

- 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

Inchworm

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

Upper Body Warm Up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Push-Up

- W to V x 10
- Wall Push-up x 6-8
- Side lying tricep extension x 6-8 each side
- Plank shoulder taps x 30 sec

- 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

- Position yourself against a wall, hands forward shoulders 
- Bending at the elbows, lower your chest towards the wall 
- Extend your arms, pressing yourself back out

Wall Push-up

- Lay on your side with your arms crossed over your chest and your upper arms palm on the ground at your shoulder
- Press the palm against the ground lifting your torso up into the air and activating the tricep
- Lower back to the ground and release the tension

Side Laying Tricep Extension

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

Upper Body Circuit 1

- Push-ups (on knees) x 6-8
- Bodyweight lateral raise pulses x 20 sec
- Bodyweight reverse fly pulses x 20 sec
- Plank up downs x 20 sec

- From a kneeling plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Push-Up (On Knees)

- Raise your arms up laterally
- When your arms are at roughly head height pulse your arms up and down in a short range of motion

Lateral Raise Bodyweight Pulses

- Hinge at the waist putting your torso at roughly 45 degrees
- Raise your arms up and back activating your rear delts
- Pulse at the top of the movement

Bodyweight Reverse Fly Pulses

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

Plank Up Downs

Upper Body Circuit 2

- Low plank x 30 sec
- Oblique ankle taps x 30 sec
- V-ups x 30 sec

- Place elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low Plank

- 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

Oblique Ankle Taps

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum. This is 1 rep.

V-Up

Core

Cardio - Walk Treadmill

W1/D1 Upper Body, Core & Cardio

Nick

Aadya

The challenge explanation is awesome! I love the way Michelle shares some important stuff before entering the challenge.

Push Up Challenge Intro

I was looking forward a new challenge ❤️ let's goooo

yay!! been trying to improve my push-ups for years and haven’t been able to. excited to start this push-up challenge!

W1/D1 Push Up Challenge - Week 1

Super intense! I was exhausted at 4 round 2 😮‍💨

sooooo tough, this one nearly killed me. very challenging! thank you!

Jule

Wow! This was so hard but exciting! My challenge begun on circuit 3 and 4 but I made it all the way til the end. My body will definitely be sore tomorrow 😆

W1/D2 Lower Body, Core & Cardio

Much needed strengthing to relief muscle soreness, after yesterday’s intense workout

This series of stretches already give me the confidence to go to the next workout! I feel much more in shape than I did during the Holidays!

I love stretching and often incorporate stretching into every routine I do. This one was no different! Great stretches!

W1/D3 Deep Stretching

Got a good, sweaty workout today! That last cardio section before the walk was tough! But im so glad I made it through!! 💪💕

loved it, perfect amount of intensity for me <3

I only had to skip the cross country mountain climbers. It felt so good to sweat!

W1/D4 Lower Body, Core & Cardio

When you crab walk to the store to pick up your eggs, you're either part of the MKFit Crew, or protesting the market to bring the price for a dozen eggs back to a reasonable price. 

Those core workouts are still a killer in the end, but I'm able to do more and more as I keep pumping out these workout days.

Omg it was my first time doing the Crab walk 😂 it was so funny and it made my workout. I'm so happy to be doing this eventhough I'm a little late than everyone else. Week 1 done!! 💪

week one completed! Didn’t realize how much I worked my arms until i got to the carb walk 😅 Great way to end week 1 can’t wait till week 2

W1/D5 Upper Body, Core & Cardio

Anna

Getting harder than week 1? Oh boy, my body is gonna be super sore then, but it's still exciting to think how much stronger we'll be in 4 weeks 💪 let's do it!!!

I'm ready to start week 2 with all the positive attitude! Let's go!!

W2/D1 Push Up Challenge - Week 2 Intro

Modifying less and doing more and feeling ready to kick ass!

Starting week 2 and already feeling a bit of improvements  on my push ups. Still struggling with making them without getting on my knees but working on it. 💪

I feel stronger than in first week. Ready to finish this week with all the attitude!

W2/D1 Upper Body, Core & Cardio

Soo energized to keep going and get to 50 push ups

Kiersten

What a workout! I'm sweating so much and my legs are shaking 😂 moving onto the stretch workout 🏃‍♀️

W2/D2 Lower Body, Core & Cardio

The last one, the wall stretch really made me feel like I was gonna break in half 😆 Such a good way to transition to day 4. 🙌

This stretching routine help me to relax my body at all, really necessary after the lower routine from the previous day.

W2/D3 Deep Stretching

When I saw "5 rounds" I was like "why Michelle why? 😫" but I made it through (still a little late but well). Let's go!!! 💪

Was not expecting the 5 rounds for each set at the end but had to push through glad I did

Jonathan

Amazing routine! My body was a little sore from Tuesday's workout, but my mind is getting stronger in order to give my 100%.

W2/D4 Lower Body, Core & Cardio

Woah, those flutter kicks are a lot harder than they look!! Especially when you're in the moment, and already in pain from the previous move, my core is usually on fire when doing those.

Nevertheless, I had a blast working out today! I  asually added a couple of pull-ups here and there, too, as an extra customized move, lol! Can't lose any progress from the pull-up program, haha!

Yay! I finally finished week 2 (I almost frozen on my walk but I did it) 🤸‍♀️ Ready for week 3!!

Week 2 complete pumped up for part 3 stretched out and ready to go!!!

W2/D5 Upper Body, Core & Cardio

I'm feeling so full of energy to start week 3 with all I have!

W3/D1 Push Up Challenge - Week 3 Intro

My arms are in pain, but it's a good pain!! I'm excited for all this growth, and I'm ready to get better with these push-ups this week! Let's do this, guys!! 💪💕

Week 3, Day 1 done ✔️ I was able to workout with the view of the ocean today and it kept me motivated even though I struggled with the side planks. Looking forward to tomorrow 💪

My shoulders were burning today! 🔥🔥 Not only am I seeing progress in the push-up challenge with my upper body strength, but my LEGS look amazing. Definitely taking notes 📝

W3/D1 Upper Body, Core & Cardio

Wow, those Hollow Rocks are much harder than they look! And wow, today's workout was super difficult, but it's always exciting to feel pain, cus then I know that I'm growing my strength rather than becoming stagnant in my fitness progress. Let's keep at it, guys! 💕💪

Not sure what I am doing wrong but the "45min" workouts are taking me nearly an hour and a half to finish. I'm following the rest times and the workouts but not sure why it's taking so much longer than 45min

Ruth Gleason

Wow! Michelle, it's a great tactic to put the hardest moves later on so when they come out I'm already halfway through and won't let myself quit 😆 I died and I'm waiting to come back to life still 😵‍💫 great 2nd day!

W3/D2 Lower Body, Core & Cardio

Great stretching after that killing week 3, day 2 workout ❤️ feeling ready for tomorrow 💪

I was feeling a bit sore, especially my legs from yesterday’s exercises! But this helped a lot! ✨💕

This stretch felt so good especially after yesterday’s intensity! Feel warmed up and ready to push into tomorrows workout!

W3/D3 Deep Stretching

Thank you for challenging me every step of the way!

I don't like jumping lunges 😭😭 but I made it through. Ready for day 5!! 😘

Omg, my legs were burning like never before!! Haha awesome work out!! 🔥🔥🔥

W3/D4 Lower Body, Core & Cardio

The hardest part of today's workout was walking in this -18° C weather 🥶 Now ready for week 4! 💪

Incredible way to finish week 3. Full of energy and ready to start week 4, let's go!

Such a good workout for the end of the week definitely feelin it!

W3/D5 Upper Body, Core & Cardio

I hurt my neck probably from not sitting properly in the office 🙃 so this new week already has become an extra challenge but I'm determined to start it, even if I'm a little slower than usual 💪 let's go!!!

can’t believe it’s already week 4! happy i made it this far and loved being able to see small improvements since week one.

So happy to have reached week 4 of this challenge. I feel so motivated by doing the exercises not only for the way they are made in order to make me strong, but also because of the motivation that Michelle transmits on every workout and the effort that everyone is giving through out the challenge. Let's go with all the attitude to finish strong.

W4/D1 Push Up Challenge - Week 4 Intro

Week 4, Day 1 done! My neck wasn't my ally today but I made it 💪Those side planks remain to be one of my biggest enemies 😭

Wow really did not want to work out today, but I did it and I am so glad I did! It’s true you never regret a workout! 9 more workouts to go 💪🏻

W4/D1 Upper Body, Core & Cardio

This workout was super challenging. I felt a bit frustrated because I had to modify burpees and jumping lunges but I'm happy I pushed through 💪 day 3 let's go!!

I’ve been a little behind with the challenge, but Tuesdays work outs are always so satisfying to complete! Can’t wait to catch up🔥🔥

My body was low of energy today and honestly I was thinking to not workout, but my mind keep telling me to do it, no matter what, I needed to continue on this journey.

W4/D2 Lower Body, Core & Cardio

My sore neck needed that 🥺 always great to stretch, I feel my body much more relieved now. Day 4 let's go! 💪

My flexibility has improved significantly and I'm so proud of it! Thanks Michelle :)

I needed that stretch in my lower muscles after yesterday! Feeling energized and ready for tomorrows workout 👏🏻

W4/D3 Deep Stretching

Getting through week 4 was tough! Both physically and mentally. I'm still doing it and it's still super hard but I'm doing my best and not giving up! 💪

I was shaking by the end of this workout! My whole lower body is absolutely pumped! 💪🏻🔥

Thursdays are a challenge for me, but honestly after finishing the workout I feel stronger and full of energy.

W4/D4 Lower Body, Core & Cardio

Week 4 finally done! Not much to day this time, just super excited to start the last week of the challenge 💪

Doing a night time workout is a whole different experience, but this was so gratifying! And that wraps up week 4!!

I love this workout! Definitely feeling stronger and full of energy. I'm so happy to have finished week 4!

W4/D5 Upper Body, Core & Cardio

I can't believe we're in week 5!! Time flies for real!! I definitely can't make it by Friday but I'll finish this week by Sunday for sure 💪excited to see my 50 push ups complete 🤸‍♀️ everyone let's go!!!

Excited to head into the last week of the challenge ! keep it up y’all 🥳💪🏼

I'm ready to end this challenge with the best attitude. I'm so proud of me for completing the previous weeks. Come on team, let's finish strong!

W5/D1 Push Up Challenge - Week 5 Intro

I started this challenge late and I also had some bumps on the way which is why I'm only starting week 5 now but I'm doing it motivated and ready to kill it even if it's a little later than everyone else ❤️ everyone great work! 💪

A day behind because I wasn’t feeling well yesterday,  but I’m glad I took a day off for myself. Feeling great after todays workout!

Soo good! I can feel my arms getting stronger! ✨ the side planks are always a bit tough for me, but I push through with the hip dips!! Let’s go!! 🔥🔥

W5/D1 Upper Body, Core & Cardio

Starting this program, I had to do modified burpees because I couldn’t even do 1 regular push-up! I can’t believe I just did 4 rounds of burpees all with regular push-ups! The progress is insane! 👏🏻🔥

So happy to be done with day 2 finally! I had some bumps on the way and day 2 is specially hard for me but I made it 💪

Tuesdays are always very challenging for me! But is sooo worth it! 🔥🔥

W5/D2 Lower Body, Core & Cardio

My legs feel so great after those stretches, time for lower day 👍🏻

Great stretch 👌 there's only one movement that says 45 reps instead of 45 seconds that might be a bug so you don't have the timer for it. Other than that, I feel much more loose now 🙆‍♀️

Since i missed the stretching yesterday it was nice to stretch today after the lower body cardio workout !

W5/D3 Deep Stretching

So proud of how far I’ve come in this challenge. The first 4 weeks went perfect, and then a bump in the road with COVID came and I missed many days. But I AM finishing this challenge tomorrow! Woohoo!! 👏🏻🔥

I am almost done! Super late but not giving up 💪Lunges are always a struggle but little by little I feel like I'm doing better. 🙆‍♀️

W5/D4 Lower Body, Core & Cardio

I cannot believe I achieved 50 push-ups in 2 hours!! This program helped me out so much, not only physically but mentally! In the beginning I could barely even do 5 regular pushups, and I just did 50!! Congrats to everyone who finished!! We did it 👏🏻👏🏻❤️

I forgot to mark this workout complete last week but so happy to have wrapped it up 😍💪 I feel so much stronger than 5 weeks ago!

I really loved this final workout! It made me feel so strong and full of energy. For many years I've workout but never by following a program and to be honest the way Michelle made these sessions is amazing. Thanks a lot Michelle!

W1/D1 Upper Body, Core & Cardio

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