Name: Playbook - Michelle Khare - W2/D1 Summer Sculpt - LOWER & CORE
Uploaded: 2023-12-15T04:46:05.932Z
Duration: 45 min
Description: W2/D1 Summer Sculpt - LOWER & CORE

Hannah

It was good definitely feeling great to get this far and continue and look great for that beach wedding!

Jonathan

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

Great way to start off the week, loved the rep changes during the plank! 💪🏽

Suki

It really feels like I've gotten stronger. I have so much more endurance than in the begging

Martina

David

Sweated!! With a capital S!! So good. I’m also doing while on a work trip with a gym with little equipment! So happy I have this app. ✨

Claudia

Week 2 coming in HOT!! Whew! Feeling accomplished and strong 💪🏽 Am I the only one that wants to yell “Hyah!” for every front kick lunge?? 😅

Troy

I had a busy day but still managed to get my workout done!  I know my hard work will pay off at the end and I’m back to enjoying working out.  😃💪🏋🏻‍♀️

Noraileen

Great intense upgrade to last weeks workout and felt great and energizing to accomplish after a long tiring day!

Going strong week 2! Wall sits still destroy me but getting better!

Madeline

Back at it! Woo! Today was challenging, but it was awesome seeing how much my body was grown since just last week!

Hannah Zaragoza

It felt good to get back to work after the rest this weekend! I really enjoyed the plank pull throughs :)

Emelie

I commend anyone who can keep composure during those one-leg wall sits! 😂👀
With each passing day, these workouts are feeling better and better to complete! Can’t wait for tomorrow 
🔥10/10🔥

Silence

After a short break, I am back to kick ass and feel stronger than last week! 🔥❤️

Jordyn

Those wall sits made me want to wall shit myself! Holy shit! I'm so surprised I managed to do them all the way through albeit I had to make an adjustment to sit a little higher than 90 degrees for them. 

Awesome workout! I'm so glad you're loading us more and more to keep us flailing! 

🦵

Vince

First I want to say I hope everyone here has an amazing week and that we all get to complete this week's workout! I definitely felt the burn in my booty this time with leg swings from last week. Those seated wall workouts get me everytime lmao but this workout was great. It made me sweat more than the others for so reason! Xo

Amanda

Those wall sits always get me! Great way to spend my birthday feeling stronger. The scale isn't moving though 🤷‍♀️

Rachelle

Awesome circuit! Welcome to everyone who may have just started; don’t feel deflated if it’s hard, progress isn’t linear. I tell myself that every day 💖

Amaury

After today, my overall goal is to smile the way Michelle does during those boat situp-like exersices because, right now, I cannot. 😂 

Boats aside, I loved how today's challenge was just a more intense version of last Monday's. It's so rewarding to see the progress I've made already!

I feel like I grew some strength over the past week, cus I zoomed through this one!! The toughest for me were either those jumping lunge kicks, or the last move of the workout. Definitely was a fun one for today tho! ✨️

Chloe

Week 2 is legs again!! At first I was terrified 🫣 but honestly so happy it’s legs again because I believe it’ll mean I see true results in such a short time! 👏🏻👏🏻 Bring it on week 2!

Lindsey

This was hard. I had to “dumb down” some of them. I only started yesterday so feeling a little behind.

Sarah

Warm Up 
- Air Squats 
- Leg Swings (front to back) 
- Plank Hold 

- Romanian Deadlifts 3x12
- Lung to Front Kick w/ DB's 3x16
- Marching Bridge w DB on hips 3x12 
- Wall Sit Single Leg (45s each side) 
- Plank Pass Through 3x12/14/16 
- Seated Leg Tucks 3x12

- 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

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg swings ( front to back )

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

Low plank

Warm Up

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

*use weights heavy enough that 10 reps feels challenging

Romanian deadlifts

- 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

- 8 on each side

Lunge to front kick w/ dumbbells

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge w DB on hips

- Get into a wall sit position
- Lift one leg off the ground and hold position

Wall sit single leg

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Plank pass through

-Sit on the ground with your legs elevated 
- With your legs extended tuck them towards your chest and back

Seated leg tucks

W2/D1 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!

Kristle

Dísa

W1/D2 Summer Sculpt - CORE & CARDIO

Nikita

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

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

W1/D5 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 💖

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 ❤️

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

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)

W2/D1 Summer Sculpt - LOWER & CORE

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