Name: Playbook - Michelle Khare - W2/D1 Run a 10K - Bodyweight Strength
Uploaded: 2023-12-15T04:46:06.412Z
Duration: 45 min
Description: W2/D1 Run a 10K - Bodyweight Strength

Shortened the breaks, and then it was exactly what I needed ☺️

Lissy

Christina

Wow I thought this workout seemed simple but it really got my heart racing 😍😍

Cristina Herrera

I was feeling it for this one! Love getting to feel myself get stronger and stronger every day

Jaime

I neglect my triceps a lot so I really felt these exercises! 💪🏽

Camille

My triceps were burning after the tricep extensions and push-ups. Also, I loved the skater jumps!

Sienna

Great workout! Only got 1 round but still loved it!

Madalyn

It was a great workout, loved the mix of everything! Those tricep extensions were sneaky. Had to take some mods on those push ups, overall a very good one!

Komal

I had to do a variation of the reverse push-ups, but I still made it challenging.

Kimber

This was great! I had a bit of a hard time motivating myself today, but I’m so glad I completed this workout. 💪🏽

Risa

My arms were super sore after my Saturday run 🤔 but feeling great today! 😁

Hannah

I was dreading today’s exercises cause I thought I wasn’t gonna be able to do them. I had to do the reverse push ups like normal push ups cause I don’t have a barbell but other than that… I did them and I’m proud of this work out! Thank uu ✨

Sarah E

Brianna Munoz

Katelyn

I almost died with the superman 🥲 but it was a great workout! Hope to me able to do the reverse push ups next time, this time I had to do regular push ups cause I don't have a bar 😞

Xiomara

It was pretty hard, but still fun and amazing

Lukne

I love the cold embrace of a Fall morning before a hot workout! The more Supermans we do, the higher chances we get to fly one day. 🦸‍♂️

When I scrolled down the comments on the Day 6 run, I was so touched by how many people that are proud of their progress! You're all so AWESOME!!! Let's get this raging bull in our control by grabbing it by the horns!

Vince

Those side tricep lifts were a new move for me! Definitely felt it in my arm and waist as well! Thought this was a really nice workout!! I also added a short little stretch at the end- just some lunges and toe touches! 💪💕

Chloe

Hamed

Push-Up
Side Laying Tricep Extension
Single Leg Bridge
Sit Up
Skater Jumps
Supermans

MODIFICATION: Go to knees if you need or place hands on an elevated surface (couch, stairs, chair)
- From a high plank 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

Narrow Tricep Push Up

- 10 REPS PER SIDE
- Lay on your side with your arms crossed over your chest and your upper arms palm on the ground at your shoulder
- Press the palm against the ground lifting your torso up into the air and activating the tricep
- Lower back to the ground and release the tension

Side Laying Tricep Extension

- 12 REPS PER SIDE
- Lay out your back with your legs bent and your feet firmly planted
- Lift one foot off the ground at a 90-degree angle to your hips
- Lift your pelvis off the ground into a bridge until your body is straight from your shoulders to your knees
- Lower back to the starting position

Single Leg Bridge

- Lay on the ground with your legs bent and your feet flat on the ground
- Sit up to just past vertical 
- Lay back down with control

Sit Up

- Jump side to side in speed skater motion

Skater Jumps

- 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

Circuit

W2/D1 Run a 10K - Bodyweight Strength

Such a great workout 💪 had me sweating!!!

Jillian

Definitely challenging if you haven’t worked out in a while but makes you feel so good afterwards :)

Aida

Susan

W1/D1 Run a 10K - Bodyweight Strength

This was a little for a beginner runner, I was able to do half a mile in a jogging state. That was a lit for me I will keep working on this for a while for sure

Heather

aiden

W1/D2 Run a 10K - Running

Looooved this! Used this as a finisher, let’s say it was a lot :D

Marguerite Faure

Martina

W1/D3 Run a 10K - Bodyweight Strength

It was great! I am super sweaty 😂 but confident that I will be able to run a 10k in april 🙌🏻🙌🏻🙌🏻

Tessy

Just the push I needed to get outside. Nothing like some fresh air for the run :)

W1/D4 Run a 10K - Running

this was a much needed recovery session. i had to substitute a couple of the stretches out for different ones because they weren't stretching me enough. it was overall great!

Alissa Goodberlet

W1/D5 Run a 10K - Active Recovery

Spotify really understood the brief today- I had some old school bangers that made for an epic session. Highly recommend B.o.B Magic to add a skip to your step 😎 😃

Anna

Not feeling so good but managed to run 2.4pm instead of 3.2km

W1/D6 Run a 10K - Running

I'm running a tad faster, which is awesome to see 😀

It felt so good being able to run 1.5 miles without stopping! 6.2 still feels pretty far off but with each day I’m getting more confident that I can do it.

Running 1.5 miles has started to become a hit or miss with me. It either feels really good or it’s lowkey a struggle! I’m gonna start running outdoors because staring at the numbers on the treadmill is killing me🥵

W2/D2 Run a 10K - Running

Great life choice 👌 Those wall walks were a fun addition 😀

Much more exhausting than I thought but never boring :D loooooved it

W2/D3 Run a 10K - Bodyweight Strength

Wow. I can’t believe I just that! Feels awesome

Kirpa Kaur

I was nervous going into today’s run because I wasn’t sure I’d be able to hit 2.5 miles without stopping, but each day this program has shown me I’m capable of way more than I even realize! Felt good to get out there and knock this run out.

W2/D1 Run a 10K - Bodyweight Strength

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