Name: Playbook - Michelle Khare - W1/D1 Upper Body
Uploaded: 2024-05-16T17:42:27.160Z
Duration: 60 min
Description: W1/D1 Upper Body

Terri

That’s was easy enough and not so easy enough to begin a workout routine! 👌🏽

Anil

Man those planks got to me by the end! But I was able to run 90% of the mile which is a huge success for me! Looking forward to keep going to build healthy habits.

Rissa

A little behind since I was sick, but that was a powerful workout! Didn’t think I’d finish but got through it and feel stronger!

Amazing workout!! Definitely makes me feel that my body is capable of new things!

Alejandro

Almost didn’t make it on the official day one, but, BOY am I glad I did!! Late or not, you’ll be so glad you started this journey! Refreshing and relaxing, even at the end of a long day. I’m anticipating the enjoyment that this challenge is going to bring. You’re going to love it!! Just do it!!!!

Drew

Great way to fire up the arms and push myself! Such a great start to the month-long workout🥳

Alex

Hi! I enjoyed the workout. I would love to see an alternative to running at the end like how the other workouts listed have adaptations. Thanks a bunch Michelle!

Aurora

After such a long hiatus from the gym, this workout kicked me down for sure! But I love the challenge and getting back to the goals 💪🏻💪🏻💪🏻

Silence

So proud of myself for finishing this workout!! I wanted to give up so many times but stuck with it!! Excited for tomorrow!

Lyanne

So excited to start this challenge! I think this was a perfect first workout to begin the 30 days!

Kristle

The workout was great. However it was very difficult.

Joshua

This first day of the challenge was amazing! A great start to my day and January!

Erin

When I got to that 1 mile run, I felt on top of the world! Great workout for day 1!

Jordyn

It was intense for me as a beginner and someone who has not been doing exercises for quite a while but I am happy I have completed it and I am feeling somewhat tired but in the same time refreshed and energized. I am looking forward to tomorrow's training!

Nadya

That was a great arm and ab workout! The mile at the end wore me out

Lauren

Such a great start to the week! Love the combination between weighted movements and body weight (planks). I'm excited for this journey! 💪💕

Chloe

felt so good to get up this morning and put effort into myself again!! hoping to ride this high all day 🫶🏻🫶🏻

Chloe Grace

I liked it, it was a pretty hard workout and I have to say I am a little scared for tomorrow’s workout.

Kalli

Warm Up:
- Arm circles
- Shoulder rolls
- Plank shoulder reach

Upper Body Circuit:
- Bent over DB row (modification: hold towel tight between hands and row)
- Mountain climbers
- Bridge floor chest press (modification: 
Push-ups)
- High plank shoulder taps
- DB side lateral raise (modification: hold cans)
- Reverse crunches
- DB bicep curls (modification: hold towel tight between hands and curl)
- Low plank
- DB overhead tricep extension (modification: bodyweight tricep dips)
		
- Run

- Arm circles 2 x 10
- Shoulder rolls 2 x 10
- Plank shoulder reach 2 x 10 (R+L= 1 rep)

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

Arm Circles (Small)

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

Shoulder Rolls

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 Shoulder Reach

Warm Up

- Bent over DB row 4 x 10
- Mountain climbers 4 x 20 (R+L+ 1 rep)
- Bridge floor chest press 4 x 10
- High plank shoulder taps 4 x 20 (R+L= 1 rep)
- DB side lateral raise 4 x 10
- Reverse crunches 4 x 15
- DB bicep curls 4 x 10
- Low plank 4 x 40 sec
- DB overhead tricep extension 4 x 10

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid-shin to complete one rep

Bent Over Dumbbell Row

- 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 (R+L= 1 rep)

- Lay on the ground with a dumbbell in each hand
- Raise your hips off the ground into a glute bridge
- Perform floor presses from this glute bridge position

Bridge Floor Chest Press

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 (R+L= 1 rep)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Lateral Raise

- MODIFICATION: Keep knees bent if needed!
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

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

Low Plank

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Upper Body Circuit

Run 1 Mile

W1/D1 Upper Body

I’m SO excited for this New Years Challenge!! Let’s kick ass you guys 👏🏻👏🏻

I’m so excited to start this workout and to start this new year right!! ✨💪🏻

Michelle's New Year Challenge 2024 Intro

Completing the workout just so I can keep my logs of which ones I’ve completed so far :) this has been such an amazing addition to the workouts each week!

Week 2 Journal Prompts & Progress Tracker Link

I thought it was going to be an easy quick circuit but it was challenging and easy to follow.

Benahir

A lot harder than upper body for me, could only complete 2 rounds of the circuit training.

Skyler

W1/D2 Lower Body

Felt best to save this one for the weekend, so great to stretch after a week of working out 🧘🏼‍♀️

Leah

Stretch day for a stressful Wednesday. That is exactly what I needed

This routine was incredible to rest my body after two full workout days. Thanks Michelle!!

W1/D3 Mobility

Hi Michelle! I really like how these workouts are truly achievable. It’s a good mix of activities and also doesn’t take too long for us folks just learning to add exercise to our daily routine. Thanks!

It might have been a long day but squeezing in that workout made me feel so much better.

W1/D4 Upper Body

This workout was an incredible way to finish week 1. Ready for week 2!

Let's gooooo! Week one down! So proud of myself. Ready to take these rest days to really focus on better eating habits.

W1/D5 Lower Body

Sorry, I’m just now completing my rest day 😂

W1/D6 Rest Day

W1/D7 Rest Day

So excited for week 2. I loved the exercises because they challenge me to give my maximum. Definitely feeling stronger than week 1.

I like that I can do this one from home, definitely too cold to leave the house today 🥶 

Skipped the run, but will attempt it next gym session (I never run, not sure I’ll even survive half a mile) 😰

W2/D1 Upper Body

Feeling good! Nice leg Circuit!🦵🏼♥️

I took it with a lighter approach not to risk injury. Particularly when there was a lot of jumping around

Bart

Dang! My butt and thighs are feeling mighty! Thank you!

Trish

W2/D2 Lower Body

So great! I decided to do even more and went to a yoga class!

Feeling less sore compared to yesterday and ready for the next workout!!

W2/D3 Mobility

Behind a couple days, switching up rest days and still in the game.

I really enjoy doing Upper body & core workouts, this one felt amazing!!!

Started the day with very little motivation, but once I started, it all got a lot easier! Making this a routine is the hardest part

W2/D4 Upper Body

Honestly I was thinking not to do the workout today, because I cleaned the whole house and feel exhausted, but I found the motivation to finish it with the best attitude!

Those donkey kicks are definitely the hardest things for me, that burn is crazy! But that’s why I love the gym, to feel that progress ✨

W2/D5 Lower Body

W2/D6 Rest Day

W2/D7 Rest Day

I'm not running all of it but can't believe I did 2.5 miles!

I’m starting to notice slight changes in my weight max and I think that’s so cool!! Getting stronger daily! 💪🏻💪🏻💪🏻

W3/D1 Upper Body

Every day one always kicks my butt. Today the single leg hip thrust 🥵

Anything involving legs is never my favorite, but it’s also the most rewarding when you finish! 
Enjoying every step of this journey! ✨💪🏻

W3/D2 Lower Body

Much needed! Looking forward to these last two days of the week🏋️‍♀️

W3/D3 Mobility

This workout definitely had me SPENT! But loved it nonetheless 😅

Today I felt my arms so strong in comparison to last week. Definitely these workouts are taking out the best of me!

Ended up with about a mile after those sprints!! Dang Michelle is sneaky🫠😂

W3/D4 Upper Body

Donkey kicks are killer at the end of a leg day!! Feeling the burn 🔥

My legs are shaking after this, but my mind is getting stronger day after day in order to finish all the exercises.

The walking lunges and the planks gave me a hard time. Michelle, you make it look so easy. I hope one day I will be able to perform them like you.

W3/D5 Lower Body

Went on a walk with the pups and worked on a project in our home - great to have a rest day but also feeling these good changes in rest days too🎉

W3/D6 Rest Day

I'm ready for next week!
Wishing all of you luck and let's go!

W3/D7 Rest Day

Loved the mix of exercises, really feeling my arms and abs after this one 💪 

I need to catch up on the runs when I get to gym, just know I’ll never get close to 3 miles 😰

Props to those that can finish this entire workout in an hour. 😂
I had to do the cardio during lunch but I finished the 3 miles in the elliptical and I'm excited of how much my endurance has improved.

Wow the shoulders are hurting today but I can feel myself getting stronger and more confident in certain exercises that I used to hate🥳

W4/D1 Upper Body

Leg days are the hardest for me, but honestly these kind of workouts push myself to the limit in a good day.

W4/D2 Lower Body

Warrior pose stills gets to me after the leg day yesterday but I’m feeling stronger and more confident in these a lot of these stretches and exercises!!

My body feels less sore after these exercises.

I am always looking forward to those! 🥰

W4/D3 Mobility

I had to take it easy today due to recovering from being sick, but I'm glad to be back at it! The weights and cardio really helped bring my energy back! 💪

This circuit really kept my heart rate up! The arms are feeling it 🥵

This workout was challenging, but also motivated me to give my best.

W4/D4 Upper Body

Today I was exhausted after having a busy week and thought about if doing the workout today or tomorrow, but at the end decided to finish this week strong and give myself a rest the following day.

Had to wait for the weekend to do the run but feeling good after week 4!🎉

W4/D5 Lower Body

W4/D6 Rest Day

W4/D7 Rest Day

Oh my- this was absolutely amazing!! Not only was it a complete burnout of a workout, but I just feel so unbelievably accomplished after finishing this! Even the run was so rewarding! 🏃🏽‍♀️

FAVORITE WORKOUT OF THE ENTIRE CHALLENGE!

I had to swap to lighter weights on some exercises when I hit around 35-40 reps but this whole exercise really showed just how far I’ve been able to get. This would have really been different four weeks ago!🤯

W5/D1 Upper Body Challenge

A little late to the game but finally finished the challenge!! This challenge has brought me nothing but amazing progress and to continue to challenge myself on my fitness journey! 🫶🏻

Yesss!! This was great!! Those lunges were so difficult for me, but it's all worth it at the end. We did it guys!! 😭🙌

Took a lot longer than the upper body exercise from yesterday but all finished now! 🎉

W1/D1 Upper Body

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