Name: Playbook - Michelle Khare - W1/D3 Home Shred
Uploaded: 2023-12-15T04:46:06.322Z
Duration: 45 min
Description: W1/D3 Home Shred

Jordyn

Was not expecting the struggle on the abs after yesterdays workout but pushed through. Took awhile lol But completed. Can’t wait to continue on

Jonathan

I can always count on these workouts to seriously SWEAT!

Hannah Zaragoza

I'm in so much pain rn. 😭✨️
At this point, I had to do the push ups on my knees since my upper body isn't strong enough yet- so I'm going to make it a goal to do complete push ups by the end of this Home Shred! 💪
But as for the workout, it was really challenging all the way through. Honestly, my body's kind of in shock rn! 😂 Plus, my legs were super worn out from yesterday, making today's workout twice as hard- but I loved the challenge! 💕

Chloe

My arms burn but will thank me later.  💪

Noraileen

Allie

This murdered me!!!  For some of the exercises, it would be good to know what counts as one rep. Also for the waking lunges I don’t know what 20 meters looks like!

Kate Sinclair

Jessica

I’ve definitely got to work on my
push-ups but I can feel my abs getting stronger! The last circuit went by so fast! ❤️‍🔥😋

The alternatiting to different muscle groups is very nice as well as the workout variation. 40 Diamond Pushups is kinda spicy, so I had to go kneesy peasy for that one. Can we talk about the Renegade Pushups though??? I love that one! It works out the core beautifully!
I felt as if the rest of workout got easier after the first super set since rep count decreased throughout the entire workout. Adding more reps to the second and third super sets kept the blood pumping for me. My favorite workout so far, Michelle! Can we have one more warmup exercise or stretch that works with the biceps and shoulders to prepare for more upper body intense training?

Vince

Still a bit top heavy on the arms for me, had to slip the 4th Rouen of every exercise of set 4 so I wouldn’t cramp up

Nele

Would have loved clarity on what constitutes a rep on all exercises as well as information for at home set up for the bicep curls without access to a bench. Thanks!

Erin

Christina

Rachal

Jianna

Would love to see suggestions for modifications!

Lisa

Day 3: Im feeling the burn. Many thanks to this app. Eternally grateful.

Tyler

I can’t believe I finished that… with modifications… but I did it!!! 💦🥵

Kassy

This one was a little easy but I still wouldn’t change it. You can’t die after every workout😂

Addie

Sophie

Girl not gonna lie, 2 or at the most 3 sets of the diamond push up renegade row supersets would have been plenty 😭😅

Renata

Dead again 😊😂 it might be helpful to have some modifications at least written in the notes/descriptions!

Heather

Razan

In comparison to the previous days, this one suddenly was very difficult - couldn't do everything. Other than that I liked it. :)

Kitija

Jaime

More at home exercises with no to little equipment. Unable to do the pull ups on this one so instead I did a different arm exercise. Otherwise everything else was fire :)

Rachael

Great:), had to substitute the pull up for push-ups because I didn’t have access to a bar. There’s a typo with the PVC overhead exercise, it says “pic” instead of pvc/pipe. Also, with the single arm kettle bell exercise the word “Held” is capitalized and it read a little awkward.💓, just letting you know!

Nelly

That was killer. My abs are gonna be great after this program. I struggled with the pull-ups but I won’t for long because I already feel stronger!!

Anna

I was hesitant to start today's workout because of how sore I am from the last 2 days, but I was amazed and relieved that today's set didn't work with the same sore muscles from before. Great job!

Jordan

FOR ANY EXERCISE THAT REQUIRES A WEIGHT: Use anything you have access to! A soup can, water bottle, anything! These weights do not need to be heavy. 

Warm-Up

Superset A:
- Diamond Push-Ups
- Renegade Rows 

Circuit: 
- Bent-Over Dumbbell Rows
- Dumbbell Bent-Over Reverse Flies
- Alternating Dumbbell Curls 

Superset B:
- Band Assisted Pull-Ups
- Shoulder Rolls

Superset C:
- Crunches 
- Reverse Crunches

ALTERNATIVE: Use a Broomstick or a resistance band
MODIFICATION: If you have issues getting the pipe overhead, widen your grip.
- Hold a PVC pipe in your hands in a wide grip
- With straight arms pass the pipe overhead and behind hips (or as low as possible)
- Pass the pipe back over to the front

PVC Pipe Shoulder Stretch

- Perform walking lunges with a single dumbbell held at a full arm extension overhead

Single Arm Overhead Walking Lunges

- Start with a kettlebell in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (Kettlebell)

- Stand holding a kettlebell 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

Kettlebell Goblet Squats

- Stand with your toes against the wall and your arms elevated overhead 
- Lower into a squat facing the wall
- Stand up out of the squat

Wall Facing Squats

Warm-Up

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
- Lower yourself to the ground, then push up

Diamond Push-Ups

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade Rows

Superset A

- Stand with your legs shoulder-width apart and bent over at a 45-degree angle. Bend your knees slightly.
- Hold a dumbbell in each hand with your palms facing each other.
- Pull the dumbbells straight up. Keep your back straight and core tight.
- Lower the weights in a controlled manner

Bent Over Dumbbell Rows

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with your shoulders 
- Lower with control back to starting position

Dumbbell Bent Over Reverse Flies

- 6 REPS EACH SIDE
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Alternating Dumbbell Curls

Circuit

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Front Raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Side Lateral Raise

- Lift and roll your shoulders front to back and back to front

Shoulder Rolls

Superset B

- 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

- 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

Superset C

W1/D3 Home Shred

It was a great workout! I’m not gonna lie, it was really hard! I had to have breaks a lot but I’m excited to get stronger!

Lauren

First workout was great! Hard for me to do mountain climbers because of my wrists... Would be great if there were alternate exercises offered (even if it was just high knees or jumping jacks) to still get the bit of cardio and our blood pumping 🥰

Becca

W1/D1 Home Shred

This felt sooooo good (and intense) but in a really good way. Also I’ve been using hard cover Harry Potter books as my weights LOL

Karin

Michelle

W1/D2 Home Shred

This is my second time around doing the home shred challenge and I feel sooo much stronger!

those tri push ups were so hard 😭😭😭

It was fun, but I still can't manage to do a good push-up.

W1/D4 Home Shred

Emily

Those push-ups got me shaking!! 😭💪 My arms are feeling like jelly atm, especially from being sore and tight from yesterday! But I feel like a powerhouse knowing that I completed this sweaty workout!! Super rewarding! ✨️

My workout was rough. Didn't eat enough so i was nauseous and had a headache which caused me to modify some exercises. Not by favourite but it's all about the journey.

Rachelle

W1/D5 Home Shred

A lot of most days is arm workout and it gets demotivating when the number of reps is so high

Maria

Starting week 2 headstrong this time! I can just feel myself getting stronger 🥰❤️

W2/D1 Home Shred

This was like the perfect mix between legs abs and a bit of arms I loved it 😭

I loved the balance between strength training and cardio in this one! The weights got me sweating, then those squat jumps made my heart rate spike!! Feeling good today, what an awesome start to my week! 🏋‍♀️💕

I almost stopped being friends with you as soon as you brought in the Squat Jumps. Kidding! 🤣 I love the Donkey Kicks since they also reinforce the use of your core during the workout. The balance of isolated and compound workouts here are great!

W2/D2 Home Shred

Back to Home Shred now that the push-up program is over! I feel stronger now!

I tried heavier weights at the gym today since I maxed out my dumbbells at home! 💪🏻🔥Feeling super accomplished

I always love the weight sections of these workouts! 😭💪 It makes me feel so strong and unstoppable! I've really missed working out like this. I've been on and off with my workouts, but I'm trying to fix that! Lord willing, I'll keep going and crush these workouts! 💕

W2/D3 Home Shred

This workout is so empowering. 💪 Especially when you reach what you thought was your limit, and end up continuing past it! So accomplishing!! ✨️

This one is always too tough for me. For the last two sets, two rounds of each is plenty 😅

W2/D4 Home Shred

It’s crazy how fast I’m able to do the diamond push-ups now. I remember in the very beginning of MKFit I could barely do 1-2! Feeling on top of the world today 💪🏻😇

My arms are absolutely tense and sore rn, but it's so worth it. 💪✨️

For most of the push-up sections, I had to modify to regular push-ups rather than the fancy ones here (for me preferably to build my arm strength first). Otherwise, everything was both fun & challenging! I love the boost of energy it gives me.

It's all about making the time and putting in the work. Some days it's hard for me to simply start, but when I do, I never regret a second. 💕

Had to modify the t-push ups again to my knees. Too many reps for my shaky arms especially after yesterday.. also a resistance loop around biceps have been helping building my strength 💪🏼💪🏼

W1/D3 Home Shred

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