Name: Playbook - Michelle Khare - W2/D1 Home Shred
Uploaded: 2023-12-15T04:46:06.418Z
Duration: 45 min
Description: W2/D1 Home Shred

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

Maria

Karin

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

Jordyn

I really need to be keeping myself accountable. These workouts are becoming easier which means I need to kick up the weight and be consistent! Gotta keep going 👏🏻👏🏻

Those planks are so intense! Especially with some being in the cool down as well- my jaw casually dropped when I saw it! 😂 Had an amazing workout today. My arms (triceps specifically) are super sore from this week, but I know it's all paying off!! ✨️

Chloe

Quicker workout but still felt challenging.  💪

Noraileen

Fastest workout yet! Feeling super strong! 💪🏼💪🏼

Rachelle

I’m getting faster at the workouts! I feel amazing, I think I’m going to go on a run too! 🤩

Such a blissfully murderous workout. Another Abs-mageddon survived with the cost of one leg and all the calories burnt!🔥Now that I've been doing this workout more, the more I realize these workouts make sense! Amazing job, Michelle! 💪
I would recommend putting in instructions for the Mountain Climbers to keep the back straight and aim the knees to a specific target since this workout is easy to do wrong.

Vince

Very heavy but I was able to do them all. My arms are about to fall off though 🤪

Nele

I would love a way to easily adjust the timers for planks and other hold exercises to be able to set our own goals if we haven’t reached a one minute hold yet

Erin

Kaitlin

Did miss a week cause of school but getting back on track

Rachal

Jianna

It feels so good to lie on the ground afterwards. My lats still need the biggest improvement, but that’s why i’m still going. I’m going to improve everything, Michelle. Thank you for this App.

Tyler

The cool down is not really a cool down :/ maybe too many low planks. Otherwise good!

Ebba Larsson Regnström

Renata

Sophie

Not me already being able to keep up better and lift heavier than last week 😭🙌🙌🙌 great workout!!

Rachael

That is an amazing workout. Low planks are so hard. But I’m already stronger in 1 week!

Anna

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: 
- Standing Shoulder Presses
- Side Lateral Raises

Superset B: 
- High Plank Shoulder Taps 
- Front Raises

Circuit: 
- Arm Circles
- Low Plank 
- Cross-Body Mountain Climbers 

Cool-Down

- Stand with feet shoulder-width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Start on your hands and knees 
- Extend one arm and the opposite leg out and upward
- Curl back inwards
- Return them to the starting position 
- Alternate on the opposite side in the second round

Bird Dogs

- Lay flat on the ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
- Lower them back to the starting position in a controlled motion

Dead Bugs

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

Sit Ups

Warm-Up

- Start in a standing position with dumbbells in each hand
- Bend both arms to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower the dumbbells back to starting position with control

Standing Shoulder Presses

- Start in a standing position with dumbbells in each hand
- Keep a slight bend at the elbow
- Raise your arms up until you reach shoulder height 
- Lower with a slow and controlled movement

Side Lateral Raises

Superset A

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeat on the opposite side

High Plank Shoulder Taps

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

Front Raises

Superset B

- Stand while making large circular motions with your arms

Arm Circles

- Place elbows under shoulders and hands out front
- Keep entire body tight as you hold the position for time

Low Plank

- Start in a plank position 
- Drive one knee up towards your chest and twist towards the opposing elbow
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

Circuit

- Get into a side plank position 
- Take your upper arm and reach under you towards the back in a reach through motion
- Switch sides on the second round

Side Plank Reach Throughs

- From a seated position with knees bent, lift both feet off the floor
- Keep your back straight and lean back 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Cool-Down

W2/D1 Home Shred

Lisa

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

Michelle

W1/D2 Home Shred

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

W1/D3 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.

W1/D5 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 💪🏼💪🏼

W2/D1 Home Shred

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