Name: Playbook - Michelle Khare - W1/D2 Lower Body
Uploaded: 2024-05-16T17:42:27.155Z
Duration: 60 min
Description: W1/D2 Lower Body

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

Benahir

Terri

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

Skyler

Surprisingly that felt better than I thought it would 😅, but it still was intense! I’m never disappointed with these workouts and I love them 💪🏻

Silence

One thing at a time, take it slow! Feels good at the end

Drew

For someone who does not like leg day that kicked my butt.

Kalli

Leg days are the most challenging for me, but that gives me more courage to finish strong!

Alejandro

Hi Michelle! I enjoyed this leg workout— wow, can I feel it! I liked that the cardio had a few options. Thanks!

Aurora

Another workout that I'm proud to have completed. 
I had to modify the inchworms and walking lunges because of lack of space but made it work!

Lyanne

Two of the exercises were really hard for me because I don't have enough muscle strength but I didn't give up doing them the way I can.

Nadya

Fantastic way to start a New Year! Thanks for putting this together for us.

Trish

That was intense!! And wow, those weighted lunges really got me sweating. 🫠 🏋‍♀️ My legs are definitely gonna feel this tomorrow. 😂

Chloe

Today’s was a lot of fun! A little challenging for me as I am recovering with a knee injury!

Erin

Dripping in sweat after this workout! 👏🏻👏🏻 Feeling amazing!

Jordyn

Warm Up:
- Air squats 
- Walking lunges 
- Side lunges
		
Lower Body Circuit:
- Goblet squat 
- Inchworm
- Side step squats
- Plank up downs
- DB walking lunges
- Supermans
- Donkey kicks
- Lying toe taps
- Glute bridge
		
- Cardio of your choice

- Air squats 2 x 15
- Walking lunges 2 x 20 steps
- Side lunges 2 x 10 (each side)

- 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

- 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

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

Side Lunges (ea)

Warm Up

- Goblet squat (modification: bodyweight squat)
- Inchworm
- Side step squats
- Plank up downs
- DB walking lunges (modification: bodyweight)
- Superman’s
- Donkey kicks
- Lying toe taps
- Glute bridge

- USE PREFERRED DUMBBELL INSTEAD OF KETTLEBELL IF NEEDED!
- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- 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

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

Side Steps Squats (ea)

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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Weighted Walking Lunges

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- 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 (ea)

- Lay on the ground with your legs and hands extended in the air above you
- Crunch up touching your toes with your hands

Lying Toe Taps

- 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 to complete one rep

Glute Bridge

Lower Body Circuit

Run, bike, fast walk, jump rope, or whatever gets your heart rate up!

Cardio Of Your Choice

W1/D2 Lower Body

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

Joshua

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!

Alex

Week 2 Journal Prompts & Progress Tracker Link

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

W1/D1 Upper 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!

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/D2 Lower Body

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