Name: Playbook - Michelle Khare - W1/D2 Summer Sculpt - CORE & CARDIO
Uploaded: 2023-12-15T04:46:05.828Z
Duration: 45 min
Description: W1/D2 Summer Sculpt - CORE & CARDIO

Georgia

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

Kristle

Dísa

Hannah

Wish I would have known how tight my quads were before hip thrusts make sure to stretch the before jand

Tommy

Need a video at the beginning of the workout to explain on how the workout should go. Will stop the hassle of stopping to read and figure out what you need to do next. Also didn’t know you could tick off each exercise once you were done. Also no rest timer on it either.

Nikita

Rima

Yusreen

I thought it was going to be Harder. Though the mountain climbers killed me. I love this challenge. THANK YOU MICHELLE!!

MARIANA

Feeling stronger and stronger. I looked at the set list and got worried, but I pushed myself and discovered I could work harder than I thought I could. Thanks, Michelle!

Isabella

Tough! But epic! The deadbugs and plank (with the arm outstretched) were an absolute killer but it felt sooo good finishing it all 🔥

Suki

Great! Mountain climbers are my worst enemy but I conquered them!

Hazel

Loved this one! It was challenging but I did it! day 2 for me but catching up! Here I come 💪🏽

Claudia

Okay I loved this!! Especially circuit 2. I will say the dead bugs got me good lol I looked like a shaking worm while doing them lol. I also am super sore from yesterday so had to push myself to even attempt today but I did the whole thing and loved it!

Amanda

My stomach felt that! My muscles have that floating feeling and I love it! 🙌

David

Well after missing yesterday I made it through one rep of each. Trying to just listen to the limits of my body as I push myself with this challenge

Two words. HIP. THRUSTERS. 
Holy cow they were a BURN after yesterday’s workout!

Lindsey

Today I learned a valuable lesson on the difference between rounds and sets and got an extra extra hard workout. Glad I realized it when I did or I’d actually be a dead bug lol

Troy

I had to stop this workout short due to time constraints. But I got thru 2 circuits of the last routine and 3 sets of the 1st one. 

Killer core work and also played badminton 🏸 after. My goal is to stay consistent here but also be active every freaking day. So minor steps back to think big picture as I’m still not 100% post injury

Shardul

What a great workout! I definitely had to push myself towards the end with those bicycles, but what a treasure it is to have that feeling of accomplishment.

I was worried honestly a little intimidated in that I wouldn’t be able to complete late in the evening. But thankfully I finished and feel accomplished.

Jonathan

Noraileen

Wow am I sweating. Oh my goodness. I’m also slightly nauseous from how intense that was! Thanks Michelle!

Hannah Zaragoza

Feeling super accomplished! This was (mentally) easier to get through than yesterday’s workout, but physically it was on par. Feeling great!!

Nikki Bell

Hahaha Those Russian Twists were rough! Honestly, day 2 was a mental game due to the soreness from yesterday… but I loved every second!

Silence

I had to get creative with my 5 minutes of cardio due to rain, so I used jump rope! I get tired so quick with cardio! Today made me sweat my butt off but I feel so much better after completing Day Two!! ✌🏻🔥

Jordyn

I'm melting from this workout! I just hope I don't fall in the drain when I shower.

Don't let this workout scare you! You guys can conquer this challenge! See you lovely peoples at the finish line!💪

Do it with me! Leg emoji! 🦵

Vince

Rachelle

Holy crap! Didn’t know if I could do today after yesterday. We made it tho! Feel fantastic!!

Aimee

I haven’t done cardio in a while so this was challenging, but I feel accomplished!

Emelie

Great! But I will forever hate mountain climbers. Oh. And high knees too 😒

That was a pretty fun (but tough at least for me) workout!

Kyla

I already felt much stronger today. Can’t wait to go shopping using the recipes/guides! <3

Dead bugs killed me but I think that point. Will be really sore tomorrow :))

Martina

Awesome! Stiff from yesterday though 😬

Ilze

Already being fatigued from the first Circuit, those dead bugs were- well- deadly!! 😭😂 Not to mention having to do some twists right afterwards! I'm drenched, but I literally feel so amazing rn. Super rewarding. 🌸✨️

Chloe

Warm Up 
- Cardio of your choice (5 minutes) 
- Low Plank 30s
- Cat Camels 30s

Circuit A
- Standing Bicycles 3x20 (10 each side) 
- High Knees 3x30s 
- Plank Front Shoulder Raises 3x20 (10 each side) 
- Jumping Jacks 3x30s 

Circuit B
- Dead Bugs 3x10 
- Russian Twists 3x10
- Mountain Climbers 30s
- Lying Hip Thrusts 3x10

Cardio - jog treadmill

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

Low plank

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

Warm Up

- MODIFICATION: If you’re not able to connect the elbow to knee, do your best to reach in that direction!
- Stand with your hands at your head 
- Raise one knee up as you twist your torso and tap your opposite elbow to your knee

Standing Bicycle (10 each side)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- MODIFICATION: GO TO KNEES IF NEEDED
- 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 (10 each side)

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Circuit A

- Lay flat on there ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
-Lower them back to the starting position

Dead Bugs

- MODIFICATION: put feet on ground with bent knees 
- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists (10 each side)

- 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

- Lay on the ground with your legs bent and your hands on the ground for stability 
- Raise your hips off the ground as you activate your glutes
- Lower your hips back to the floor

Lying Hip Thrust

Circuit B

W1/D2 Summer Sculpt - CORE & CARDIO

It was exciting I can’t wait to get started

Juju

Summer Sculpt Challenge - Starts June 6th!

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

W1/D1 Summer Sculpt - LOWER & CORE

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

Love0918

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 ❤️

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

Kate

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

W1/D2 Summer Sculpt - CORE & CARDIO

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