Name: Playbook - Michelle Khare - W2/D1 Bodyweight - Upper
Uploaded: 2023-12-12T12:07:21.019Z
Duration: 30 min
Description: W2/D1 Bodyweight - Upper

I like the first workout of the week because it sets a good ramp up point of view on my mind. This was nice!

MARIANA

I can’t believe I can do diamond pushups back to back after rests now 🥰 The workouts were challenging, yet I feel so strong!

Jordyn

Week 1 down, week 2 let’s go!!! Good burn! I feel like my stomach muscles are floating! Lol

David

Jenny

This one was actually really fun. I liked the Rock ones haha.

Chris

So good, Michelle!! Loving this workout. After Beginner Bootcamp I feel strong coming into this and being able to do all of this-- even though I have to take breaks! Thank you!!

Isabella

Loved seeing the modifications! Great workout - my arms and abs are starting to feel stronger!

Adrienne

The same video is used for bodyweight lateral rises and pulses. What's the difference? The rest of the workout was very clear thanks!

Anouk

FOR ANY EXERCISE THAT REQUIRES A BOX: Use a sturdy chair or a staircase to do the exercise.

Warm-Up
- Side Planks 
- Side Stars

Workout:
- Diamond Push-Ups (Modified)

Superset A: 
- Bodyweight Lateral Raises
- Bodyweight Lateral Raise Pulses 

Superset B:
- Hollow Rock 
- Hollow Rock Hold

Finisher 
- High Plank

MODIFICATION: Go to knees if you need
- 30 SEC EACH SIDE
- Lay on your side
- Put your elbow and forearm on the ground
- Raise your hips up into the side plank position
- Hold for time

Side Planks (Each Side)

- Get into a high side plank position 
- Elevate your upper arm 
- Lift your upper leg in to the air and hold
- Hold star position

Side Stars

Warm Up

- Keep your hands close
- Bend at the elbows to come down
- Focus on full range of motion

Diamond Push-Ups (On Knees)

- Stand with your arms at your sides
- Raise your arms and hands laterally to at least head height
- Lower your arms back to the starting position

Bodyweight Lateral Raises

- 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

Bodyweight Lateral Raise Pulses

Superset A

- Get into the hollow position
- Rock back and forth keeping your core tight and activated

Hollow Rocks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

W2/D1 Bodyweight - Upper

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