Name: Playbook - Michelle Khare - W1/D5 Push Up Challenge: Upper Body, Core & Cardio
Uploaded: 2023-12-15T04:46:05.931Z
Duration: 45 min
Description: W1/D5 Push Up Challenge: Upper Body, Core & Cardio

Drew

Over all it was great I can’t do a treadmill and can’t replace it

Owen

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! 💕

Chloe

I usually enjoy doing crab walks but after doing all exercises & finally getting to the crab walks… my arms were NUMB🤣

Alison

I feel like I’m already making quite a bit of progress! Very happy 💚

When you crab walk to the store to pick up your eggs, you're either part of the MKFit Crew, or protesting the market to bring the price for a dozen eggs back to a reasonable price. 

Those core workouts are still a killer in the end, but I'm able to do more and more as I keep pumping out these workout days.

Vince

Omg it was my first time doing the Crab walk 😂 it was so funny and it made my workout. I'm so happy to be doing this eventhough I'm a little late than everyone else. Week 1 done!! 💪

Xiomara

week one completed! Didn’t realize how much I worked my arms until i got to the carb walk 😅 Great way to end week 1 can’t wait till week 2

Klaira

I'm feeling so strong after week 1. My mind and body are ready for week 2🙌

Alejandro

Woohoo! Week 1: Done!! 🎉 Feeling so strong and proud of how far I’ve come. Let’s keep going guys!

Jordyn

Step by step my body is waking up from the hibernation that it was in, feeling more and more alive with every workout, and even though this workout was difficult, I feel like I have more energy for my day! First week down, stay strong y’all!

Silence

FRIDAY:

Upper Body Warm Up 

Upper Body Circuit 1:
- Pike push-ups 6-8
- Box dips x 10
- Inchworm x 30 sec
- Dumbbell bicep curl x 8-10

Upper Body Circuit 2:
- Tricep push-up (on knees) x 6-8
- Floor press x 8-10
- Hammer curl x 8-10
- Standing Shoulder Press x 8-10

Core:
- Crab walks x 20 sec
- Plank toe touches x 20 sec
- Plank up downs x 20 sec
- Flutter kicks x 20 sec

Cardio:
- Walk (fast pace) 15 min

Shoulder rolls x 15 sec
Lateral raise bodyweight pulses x 15 sec
Catch ups x 15 sec
Cobra x 15 sec 
Downward dog x 15 sec

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

Shoulder Rolls

- Raise your arms up laterally
- When your arms are at roughly head height pulse your arms up and down in a short range of motion

Lateral Raise Bodyweight Pulses

- Stand with your arms elevated and extended in front of your palms together
- Leave one hand in place as you swing the other around following your hand with your eyes until it is 180 degrees from the other 
- Rotate back to center and continue back and forth

Catch Ups

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

- Start on your hands and feet, with both shoulder-width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Upper Body Warm Up

- Pike push-ups 6-8
- Box dips x 10
- Inchworm x 30 sec
- Dumbbell bicep curl x 8-10

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

Upper Body Circuit 1

- Tricep push-up (on knees) x 6-8
- Floor press x 8-10
- Hammer curl x 8-10
- Standing Shoulder Press x 8-10

- From a kneeling position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Push-Up (On Knees)

- Lay on the ground with a dumbbell in each hand and your arms bent at 90 degrees
- Press the dumbbells to full arm extension 
- Lower the dumbbells down to where your elbows touch

Floor Press

- Hold the dumbbells with palms facing the center of your body
- Keep elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- In a standing position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Standing Shoulder Press

Upper Body Circuit 2

- Crab walks x 20 sec
- Plank toe touches x 20 sec
- Plank up downs x 20 sec
- Flutter kicks x 20 sec

- Raise your hips off the ground 
- Walk forward moving one hand and your opposite foot at the same time
- Keep your arms fully extended
- Walk backwards to the starting position

Crab Walks

- Start in a push-up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Alternate sides for time

Plank Toe Touches

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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

Core

Cardio - Walk Treadmill

W1/D5 Push Up Challenge: Upper 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

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

W1/D2 Push Up Challenge: Lower 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

W1/D4 Push Up Challenge: Lower 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/D5 Push Up Challenge: Upper Body, Core & Cardio

Community

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