Name: Playbook - Michelle Khare - W1/D1 Push Up Challenge: Upper Body, Core & Cardio
Uploaded: 2023-12-15T04:46:05.798Z
Duration: 45 min
Description: W1/D1 Push Up Challenge: Upper Body, Core & Cardio

Anna

Round three of this program, starting stronger than ever!

Drew

This program is even better the second time around!! Loved that workout, and I’m feeling energized!

Owen

Starting this on a random wednesday in july but this is an amazing workout!

Laurie

Good and tough start for me! I haven’t exercised for about 2 months & the V-Up as well as the laying down tricep extension killed me!!

Alison

Yousra

I absolutely loved it! For the first time in a long time, I can feel some of those hidden muscle engaging! Did the beginner boot camp this morning, and got this one in while my daughter napped. My 5 month old little boy thought it was hilarious, so, win win!

I felt that! Did this after work at 9 pm and it’s the perfect workout. My arms are shaking!

Leeza

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

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 Push Up Challenge: Upper Body, Core & Cardio

Nick

Push Up Challenge Intro

Aadya

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

W1/D1 Push Up Challenge - Week 1

So intense I hope I’m not sore from my races tomorrow.

W1/D2 Push Up Challenge: Lower Body, Core & Cardio

This was exactly what I needed today- my poor legs were in so much pain! Still sore of course, but I feel so much more mobile now! 🌸

W1/D3 Push Up Challenge: Deep Stretching

I’m here for round two of this program, and it’s even better the second time around 👌🏼

The description says you don’t need any Equipment so I don’t have any and it wants me to be on a treadmill

W1/D4 Push Up Challenge: Lower Body, Core & Cardio

Over all it was great I can’t do a treadmill and can’t replace it

I love the mix of weights and cardio in this one! Tho I personally did some wrist stretches in between each move just to give my wrists a break! By the time I was done, my wrists don't feel strained! Love it! 💕

W1/D5 Push Up Challenge: Upper Body, Core & Cardio

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!!!

W2/D1 Push Up Challenge - Week 2 Intro

Those Side Laying Tricep Extensions are much harder than they look, in my opinion! 🫣 But otherwise, today's workout was absolutely amazing! Feeling strong and accomplished, my arms truly needed some work today! 💕

W2/D1 Push Up Challenge: Upper Body, Core & Cardio

trinity

Today was tough. I skipped half of the last circuit but I’m glad I got my body moving.

W1/D1 Push Up Challenge: Upper Body, Core & Cardio

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