Name: Playbook - Michelle Khare - W1/D2 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:05.893Z
Duration: 45 min
Description: W1/D2 Push Up Challenge: Lower Body, Core & Cardio

Drew

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

Owen

Took me almost an hour or more to finish this. But damn it is good

Gowri

I died. This, combined with week one, day three boot camp.. I was fine after boot camp this morning. The as the day became long and I finally caught a break, I was like, “hey, I really could use a workout right now, while the babies are down for naps. Generate some energy and hormonal balance” 
Now I am on my cold cement floor, thankful to be alive. The end

Dripping in sweat, oh my! Feeling good today, so glad I pushed through the workout!! 💪🌸

Chloe

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

Hamed

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 😆

Xiomara

Holy cow! Now THAT'S a workout to kick off the year! Incredible. I love how this workout gives our arms a break, but give us a routine to keep us moving!

Vince

Oh my, they don't call them "fire hydrants" for nothing- cus wow, my legs were burning during that round. 🥲✨️ And woahhh!! That cardio section was intense!! I'm sweating so much over here, haha! But I always love the feeling after a workout, it's so rewarding. 💪💕

Delayed in this weeks program but still going strong with it and my healthy eating plan as well. Excited for the stretch day tomorrow since I am sore lol

Jonathan

This was so hard. I couldn’t fully finish it. Was a great workout tho!

Sander

I don’t know about anyone else but I’m dripping sweat after that one! My thighs were burning when I got to the cardio and core circuit. I liked like I was able to complete this workout at home since it’s pouring rain and can’t get to the gym. 

Keep it up y’all! 🥳

Klaira

This workout was amazing! It motivates you to give everything you have in any way. Thanks Michelle for these thrilling exercises.

Alejandro

Circuit 4 absolutely destroyed me! 😅 HIIT is so challenging, but we got through it! 👏🏻👏🏻 Stretch day tomorrow ❤️

Jordyn

I almost didn’t finish this one because WOW it was really difficult as a second day 😅
But I did it and I’m so happy and feel great! Music is key to success Hahaha

Silence

Kourtnei

TUESDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Air squats x 30 sec
- Reverse lunges x 30 sec
- Side Lunges x 30 sec
- Curtsy Lunges x 30 sec

Lower Body Circuit 2:
- Donkey kicks x 10 each side
- Fire hydrant x 10 each side
- Glute bridge & hold x 30 sec
- Walking lunges x 30 sec

Cardio & Core Circuit 1: 
(20 sec ON/10 sec OFF)
- High knees 
- Modified burpees (no push-up)
- Plank jacks
- Pop Squats

Cardio & Core Circuit 2:
(20 sec ON/10 sec OFF)
- Heismans 
- Plank kick through
- Skater jumps
- Mountain climbers

Bird dogs x 30 sec (15 sec each side)
Side lying leg lifts x 30 sec (15 sec each side)
Standing saw x 15 sec
Standing leg lifts x 15 sec
Side steps - squatted x 15 sec

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- 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 in a wide stance with your arms held straight out to your sides
- Hinge at the waist and pivot taking one hand to the opposite foot
- Return to the starting position and repeat both directions

Standing Saw

- Stand with your hands at your hips
- Raise one leg at a time to the front until it is parallel to the ground

Standing Leg Lifts

- Step out to one side and squat
- Step back to center and then the opposite side

Side Steps - Squatted

Lower Body Warm Up

- Air squats x 30 sec
- Reverse lunges x 30 sec
- Side Lunges x 30 sec
- Curtsy Lunges x 30 sec

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

- From a standing position take a big 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

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Side Lunges

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Repeat on the opposite side

Curtsy Lunge

Lower Body Circuit 1

- Donkey kicks x 10 each side
- Fire hydrant x 10 each side
- Glute bridge & hold x 30 sec
- Walking lunges x 30 sec

- 30 SECONDS EACH SIDE
- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Lay your upper back and shoulders on a box or bench 
- Push through your heels bringing your hips up 
- Squeeze your glutes 
- Hold position for time

Glute Bridge & Hold

- Take a large step forward with the right foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.

Walking Lunges

Lower Body Circuit 2

(20 sec ON/10 sec OFF)
- High knees 
- Modified burpees (no push-up)
- Plank jacks
- Pop Squats
Rest 30 sec

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

High Knees

- Place your hands on the floor in front of you
- Hop backwards into a high plank
- Hop forward and jump up to complete one rep

Modified Burpees (No Push-Up)

- MODIFICATION: Hold regular plank if needed
- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

MODIFICATION: Step instead of jump
- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat
- Hop back up to starting position

Pop Squats

Cardio & Core Circuit 1

(20 sec ON/10 sec OFF)
- Heismans 
- Plank kick through
- Skater jumps
- Mountain climbers
Rest 30 sec

- Stand, then shuffle with small steps laterally a few steps 
- Pause and raise your inside knee to the outside elbow
- Shuffle back and repeat to the other side.

Heisman

- Get into a high plank position 
- Rotate onto one arm as you kick the lower leg through and tap the toe with the upper hand
- Return to the starting position
- Alternate sides

Plank Kick Through

- Jump side to side in speed skater motion

Skater Jumps

- 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

Cardio & Core Circuit 2

W1/D2 Push Up Challenge: Lower 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

Anna

Round three of this program, starting stronger than ever!

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

W1/D1 Push Up Challenge: Upper 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

Alison

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

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