Name: Playbook - Michelle Khare - W1/D2 Bodyweight - Full Body
Uploaded: 2023-12-12T12:07:13.521Z
Duration: 30 min
Description: W1/D2 Bodyweight - Full Body

Mentally wasn’t feeling it today but those pop squats got me right

Carrie Koester

More legs for full body didn’t get much of a sweat but still great

Melissa

I had to modify only the triceps pushup because I am definitely not there yet. The burn I feel on my arms and legs is amazing, hard-core but amazing

MARIANA

After the Summer Sculpt challenge, this workout feels amazing! When I look in the mirror to fix my positions I can just see those abs poking through 😝🔥

Jordyn

My arms are killing me! Those prayer pulse aren’t no joke!

Karen

Antonio

Usiel

The workout was great! Good heart pump! Great day two!

David

Got through this one too! Instructions could be a little clearer as far as hand positioning stuff goes, I had trouble figuring out the right angle to bend my elbows at for the narrow push ups.

Chris

I wish there was a little more to a warm up, I think I pulled my hamstring doing the lunges

Heather

Add more workouts with weights possibly? It was a great body weight workout though!

Hannah

Such a great and challenging burn that hit my whole body!! Those prayer arm pulses are so killer!!😍🔥

Charlotte

So hard but so good, Michelle!! Definitely feeling the burn.

Isabella

Christina

Sophie

It was intense I couldn't do the tricep push up so I did the normal one I'm not used to do a lot of upper body but I like it!

Anouk

Really great!! This is what I look forward to doing after school everyday!!

Taylor Davis

I would have preferred doing the whole workout in large sets, rather than doing three sets of the same exercise in a row. Feeling good afterwards though!!

Adrienne

Great workout! It’s a nice ramp up to start the year and getting back into the habit of working out!

Rachel

I really appreciate the modifications- I’ve been concerned doing workouts like this about impact because I’m rebuilding muscle after a knee injury!

Maddie

Warm-Up

- Side-Lying Leg Lifts
- Wide Forward Folds

Workout

- W to V
- Pike Push-Ups
- Reverse Lunges
- Prayer Pulses
- Narrow Tricep Push-Ups
- Pop Squats

- Lay on your side with your legs stacked and your torso elevated by your arm 
- Raise your upper leg up into the air in a controlled manner. 
- Lower your leg down to the starting position.

Side - Lying Leg Lifts

- Stand with your feet wide
- Bend at the waist lowering your head between your feet
- Hold position for the stretch 
- You can use your arms to increase the stretch

Wide Forward Fold

Warm Up

- 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

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push Up

- 10 REPS EACH SIDE
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunges

- Get into the prayer position with your arms out in front of you
- Slightly pulse your arms up and down maintaining pressure

Prayer Pulses

MODIFICATION: Go to knees if you need
- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Narrow Tricep Push Up

MODIFICATION: Step rather than jump, if needed!

W1/D2 Bodyweight - Full Body

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