Name: Playbook - Michelle Khare - W1/D5 Summer Sculpt - LOWER & CORE
Uploaded: 2023-12-15T04:46:05.919Z
Duration: 45 min
Description: W1/D5 Summer Sculpt - LOWER & CORE

Kristle

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

Hannah

Just need a modification from hard exercises to easy exercises if people are unable to do it. But besides that it was a good workout.

Nikita

Sweating bullets, brilliant workout but my stomach feels like it's been punched multiple times...in a good way😂

Suki

Great workout! kicked my butt as usual lol 😂

Leota

Woo! These are great workouts. Definitely have to adapt some things!!

Taylor

This workout really had me raining sweat! Lol Good workout!

David

Another great workout! So glad I finished it.

Orlando

I'm not going to lie today was hard I think since it was all legs and since It was the 5th day. I still enjoyed it and it was great!

Amanda

Last day of week 1!!! WOOHOO! Feeling so accomplished. Planning on a few long walks with my pup the next few off days so I keep moving and don’t get too stiff! Ready for week 2!

Lindsey

Had a long busy day but got in under the wire 💪🏽 Another real ass kicker - pun intended my glutes were already sore coming in lol Not sure how well I’m gonna be walking tomorrow but feelin great right now!

Troy

Those plank kick throughs showed me how little balance I have. Time to use those muscles to hold me up 💪🏻🔥

Jordyn

Sweats dripping down my body like a water fall!  💪

Noraileen

This workout was excitingly challenging! Something about lunges always gets me, but the other workouts included in the set made it bearable and achievable.

Ahh!! I finished Week 1! I’ve never gotten this far into a challenge before, where I’m on time and keeping pace with everyone else! I’m so excited for next week!

Hannah Zaragoza

I love how these workouts are getting easier to complete, yet they are getting more difficult to do… if that makes sense 😂 
Another 10/10 workout and it feels so gratifying to complete!

Silence

Holy cow! It feels so amazing doing the workouts in the same pace and form as Michelle in the demonstration videos!! 💪🔥

I'm honestly so proud of how far I came since March when I first started working out! Such a killer workout that has me impersonating a beached whale, Michelle! Keep up the good work! 

Folks! The leg emoji exists, you know! 🦵

Vince

That was great! This first week passed by so quickly and I can already feel myself getting stronger and more comfortable with the exercises!

Emelie

I happen to have a vertical leg press in my garage and I found out I can press 220 x 6 before I had to let it fall, so I’ll stick to 210 until I can build up to the 10 reps comfortably. Awesome circuit 🙌🏼

Getting back into it was energizing and tiring had to really push through the last set. Finished and feel so accomplished after the first week. And I feel pumped up and motivated for next week!

Jonathan

Was it just me, or were those split squats super difficult? My balance was failing me the first round, but I ended up getting a hang of it. 😂 And I loved Circuit 2! Cardio is always super fun for me, so I really enjoyed it!! I also burned 300 cals today, I'm so happy!! 🥺💕

Chloe

- Cardio of your choice (5 minutes) 

Circuit 1:
- Lunge Kicks 3x20
- Leg Press 3x12
- DB Bulgarian Split Squats 3x10 
- Shuffle Squat 3x30s 

Circuit 2:
- Plank Kick Through 3x12
- Crunches 3x30s
- Pelvic Lift 3x15
- Mountain Climbers 3x30s

Cardio - Elliptical

Warm Up

- ALTERNATE SIDES
- Perform walking lunges 
-As you stand to top of lunge kick your leg up and forward
-Land with that leg out front and continue forward

Lunge to front kick (10 each side)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats (8 each side)

- Lower into a squat and touch the ground with one hand
- Pop out of the squat and jump away from the side you just ouched the ground on.
- Land and lower into a squat touching the ground with your outside hand
- Repeat back and forth

Shuffle Squat

- 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

Circuit A

- 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

Plank kick through

- 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

- Lay out your back with your legs bent and your feet firmly planted
- Elevate and tilt your pelvic off the ground very slightly ( only about 2-3 inches off the ground)

Pelvic Lift

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

Circuit B

W1/D5 Summer Sculpt - LOWER & CORE

It was exciting I can’t wait to get started

Juju

Tommy

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

Georgia

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

Dísa

W1/D2 Summer Sculpt - CORE & CARDIO

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

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

MARIANA

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 💖

Martina

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 ❤️

Rachelle

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

W2/D4 Summer Sculpt - LOWER

Those inchworms SUCKED! I will have nightmares about those! Great workout. Dripping in sweat! Thanks Michelle ❤️

Yay! Another great workout! I’ve been a bit sick, so this was a bit tough, but hopefully this’ll help me sleep a bit better. Feeling stronger! :) Also, congrats on your wedding! 🙂

I was DRIPPING with sweat. I might as well have showered 😮‍💨

Makayla

W2/D5 Summer Sculpt - CORE & LOWER

I meant to rate this workout 5 stars! Sorry about that! Another great workout! I only did one work out each day last week. I wasn't sure if I was supposed to do both.

A strong start on the week I never got to in the original plan. I can’t wait to complete this program I already feel much lighter and healthier since starting this program. I can’t wait to start a new program and keep this momentum!

I was really surprised that there weren't multiple rounds for each exercise especially after the last workout 🤯 but it still felt intense enough to make me feel like I'd put the energy in!

(Completed 02/06)

W3/D1 Summer Sculpt - LOWER & CORE

That was a difficult yet fulfilling workout drenched in sweat and muscles are twitching! I love that feeling after accomplishing a great workout!

Dead. 💀😂
Toughest one so far! I had to rest for a little while after the Burpees because they took it out of me but so glad they were part of this session 🏋🏽

(Completed 03/07)

W3/D2 Summer Sculpt - CORE & CARDIO

Midnight after a long day! Do I feel good that I got it done? Yes! Am I gonna be a zombie tomorrow? Also yes! 😄 Felt goooooood

Sarah

W3/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Another great workout! I've been deep cleaning my parents house, so I've taken some workouts days off, but next week I'm back on!

Great workout once again, I absolutely love the skater jumps! 🛼

(Completed 04/07)

Good way to end the day with a great workout! ☺️

W3/D4 Summer Sculpt - LOWER

Wow finished that last workout of this program with a bang!!! Feeling great worn out and ready to jump on the next program!!!

It's over!!! What a way to end - feeling so proud that I (and everyone who took part in the challenge) made it all the way through. 

I can definitely feel the difference in myself from day 1 to the final day - there were some moves I struggled with at the begining such as high knees (getting out of breath really quick) but they feel so much easier now 💖

A brilliant way to kick-start my fitness journey and I'm so glad I took part in this. 

Highly recommend for anyone who is at the beginning of their journey especially as this one doesn't need much equipment and it's easy to find alternatives for moves that do - good luck to anyone who does the Summer Sculpt challenge!

(Completed 05/07)

W1/D5 Summer Sculpt - LOWER & CORE

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