Name: Playbook - Michelle Khare - W2/D1 Summer Sculpt - LOWER & CORE
Uploaded: 2023-10-13T22:09:07.095Z
Duration: 45 min
Description: W2/D1 Summer Sculpt - LOWER & CORE

I was STRUGGLING so hard after the first set, but man was this a good workout! Can’t wait for all the soreness after 😂

Kristle

That felt great! I feel so much stronger these days! I did get two pull-ups with good form for the first time today, so I will hopefully be able to get you a video soon! I gave your program a shot because of a video another girl posted, so I would love to be able to pay it forward. :)

Hannah

Okay Michelle I don't know if this was accidentally uploaded or a surprise but thank you either way!! This was hard lol you didn't take it easy on me with this one. I was sweating in places that don't usually sweat but it felt so good to finish. I had to break up the seated wall moves to 30 seconds at a time to be able to manage but what a way to start my week!! BRB while I go recuperate lol

Amanda

Warm Up  (2 rounds)
- Air squats 30 sec
- Leg swings (front to back) 30 sec
- Marching bridges 30 sec

Superset: (4 rounds)
- Weighted hip thrusts 8,8,6,4 (add weight as you go)
- Box jumps 10

Superset: (3 rounds)
- Romanian deadlifts 10
- Lunge to front kick 10 
 
- Wall sit single leg (2 x 1 min each side) 
- Plank to three-legged dog 3x16 (8 each side)
- Seated leg tucks 3 x 30 sec

- 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

*10 on each side

Leg Swings ( front to back )

- 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

Warm Up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Weighted hip thrusts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

Superset

- 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

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

Lunge to front kick

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

Wall sit single leg

- Start in a plank position with your shoulders directly above your wrists, and core engaged
- Don’t let your back sag or your shoulders scrunch up toward your ears and relax your head and neck. 
- Hold for a few seconds and then press your hips and butt back, and lift one leg, keeping your hips square and toe pointed towards the ground
- Don’t let your lower back arch
- Push away slightly with your arms as you engage your core and lift your leg as you move into 3 Legged Downward Dog Pose.
- Lower your leg back into plank pose and repeat with the other leg.

Plank to Three-Legged Dog

-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!

Dísa

W1/D2 Summer Sculpt - CORE & CARDIO

Nikita

Sooo soothing and relaxing, definitely needed after the last 2 workouts 🙌

Suki

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

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

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 💖

Martina

These stretches have become my favorite! 🙌

David

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 ❤️

Rachelle

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/D1 Summer Sculpt - LOWER & CORE

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