Name: Playbook - Michelle Khare - W1/D3 Beginner Bootcamp - Lower Body
Uploaded: 2023-12-15T04:46:06.309Z
Duration: 25 min
Description: W1/D3 Beginner Bootcamp - Lower Body

Tara

Veronique

i felt the burn in my abs,but yes it was good

Maame 

Great workout, the donkey kicks were more challenging than I thought after all the other sets!

Elise

Victoria

Owen

Working out was amazing but the crunches kicked my butt.

Travis Noble

Awesome. So, as I’ve mentioned before, I’ve had trouble the past five months trying to engage my lower core. I decided those muscles must’ve just fallen out of me at some point. NOPE. I felt them!! Thank you for that! I’m feeling alive, and ready to conquer. Ima work on getting up early..

Drew

Michelle Jacobson

Mandy

Carrie Koester

Deana 

It was wonderful I feel dead and accomplished

Himara

Janina

My abs have reawakened and they are not happy about it. 😂 Otherwise, great workout and totally worth getting out of bed to complete.

Renee

After a core day yesterday, I was really feeling that ab finisher! Overall great sweat and great workout!! 💪🏻

Lindsey

The deadbugs were tough, but done slowly they are manageable :) 🐛

Aleya

Haneen

It was hard because I was sore , but was able to get thru it

Joana

Jordyn

Catherine

Leeza Mihalyo

Oh my gosh my abs and quads are on fire! ❤️‍🔥

Angie

Omg this was difficult!! I LOVED IT! I tried before another style of dead bugs but these... these killed my abs in a way I didn't know they could die 😆

MARIANA

Not overly complicated, but still felt a burn! Super good workout. Modification for dead bugs?

Olivia

Simple yet effective! Definitely feel it in my glutes and abs!

Adrienne

Leg day !!!! I love leg day!! Thanks for the great sets again, Michelle. Felt the burn and feeling empowered. Thank you so much!!

Isabella

Anonymous

Julia Cawthon

Still waiting for a half-way indicator for when you have to switch sides in the middle of a rep.

Alex

abs at the end of day 3 is not for beginners...

Christina

Omg leg day was rough but I finished it I’m sweating and tired!

Grayson 

I low leg day! The reverse crunches are killer!!

Makayla

Jade

Thought I was gonna breeze through this one but boy was I wrong! That was tough

Kate

The workouts have felt satisfying! I know that the workout was enough because I feel some soreness, but it's not extremely painful or no soreness at all!

Nataly

I've really wanted to gain some strength and this gave me the answer in simple exercises done at home with awesome music 🎶

Alina

I loved this workout! I built up a sweat and got to do some of my favorite exercises!

Kelsey Pintzow

Amie

Jackie

Loved it! Did want to know if there was a modification for the Dead Bug exercise for lower back pain?

Tracey

I love leg day! This was the perfect mix of challenging and fun!

Sarah

Kitija

so good, got a sweat going and started shaking a bit but was overall doable and not too easy 👌

Janette

It was really good! Perfect amount of time! Thank you

Rivka

The ab finishers are total killers 🥲🔥

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Swings ( Front To Back )

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Swings (Side To Side )

Warm Up - Lower Body

- 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

- 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 Squats

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

Side Lunges

- 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 Thrusts

Bodyweight - Lower Body Circuit 1

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

Side Steps - Squatted

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Lying Glute Bridge Holds

- 10 REPS 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

Bodyweight - Lower Body Circuit 2

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

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

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

Dead Bugs

Ab Finisher

W1/D3 Beginner Bootcamp - Lower Body

I'm dying and I'm sweating buckets. Thanks! 💃

Clara

Some moves definitely way harder than others! I enjoyed the cool-down stretches at the end. I nearly gave up part way through because I just don’t have the strength to do some of them properly yet, and I felt sort of silly, but gave myself a minute, and reminded myself I’m not going to be able to change that if I don’t push through, and I did it!! :D

W1/D1 Beginner Bootcamp - Upper Body

This workout felt short but now that I’ve finished it I feel amazing and strong, such a good feeling! ☺️

Great short workout, just what I need to get back into exercise

Andriy

W1/D2 Beginner Bootcamp - Core / Abs

Nice stretch but I kinda hate how much more flexible Michelle is in comparison 🤸‍♂️

A nice little break from the core excises.

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

It has been a while since I thought that 30 sec is a long time 😂

As always, amazing 👏🏼  
If you’re checking out comments, trying to decide if you want to join, this is your sign. Feel empowered, and enjoy the journey!

W1/D5 Beginner Bootcamp - Cardio Blast

That one felt particularly refreshing. What did everyone else think of this one?

Love this and excited I finally did all the push-ups regularly

W2/D1 Beginner Bootcamp - Upper Body

I love how most of these exercises end in child’s pose. One of my favorite yoga positions

It was great I just noticed that I wasn’t doing the full workout and wasn’t going back and doing it 3 times when it said to.

W2/D2 Beginner Bootcamp - Core / Abs

W2/D3 Beginner Bootcamp - Lower Body

Starting to fall in love with stretching 🙆‍♂️

Feels so good after all that work and sore legs

W2/D4 Beginner Bootcamp - Deep Stretch and Reset

It is a good pain. Pain that is showing progress

W2/D5 Beginner Bootcamp - Cardio Blast

Amazing way to start the week!
You’re going to love this one, and feel stronger, 100%

I feel like I’m getting stronger, but had to modify the T push-ups in order to do them correctly

Great workout, I saw 4 rounds my eyes got big but I made it!!!

W3/D1 Beginner Bootcamp - Upper Body

That felt great! It kind of felt like an active rest day

W3/D2 Beginner Bootcamp - Core / Abs

Sweating, in a good way.
It was fantastic! This one felt good, and scratched the muscle itch I was having. Know what I mean?

The deadbugs were rough for me today, but I loved the challenge

Them jump squats and lunges kicked my butt, but amazing as always

W3/D3 Beginner Bootcamp - Lower Body

That was quite refreshing. Indeed, very enjoyable, and a much needed reset.

I’m still working on those hurdler stretches but I feel ready for cardio day tomorrow 💪🏻🔥

W3/D4 Beginner Bootcamp - Deep Stretch and Reset

I am very sad that this is the end.. Like the end of a good book. 
On to the next!

My husband and I did my last workout together and we loved it!!!

Wow!! I can’t believe Week 3 Day 5 is here! I’ve progressed so much in these 3-4 weeks of Beginner Bootcamp and was able to lose 10 pounds! I feel confident, can visually see my muscles, and feel happier. Onto the next program! 😅🔥

W1/D3 Beginner Bootcamp - Lower Body

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