Name: Playbook - Michelle Khare - W2/D1 Push Up Challenge: Upper Body, Core & Cardio
Uploaded: 2023-12-15T04:46:05.993Z
Duration: 45 min
Description: W2/D1 Push Up Challenge: Upper Body, Core & Cardio

Drew

Owen

Those Side Laying Tricep Extensions are much harder than they look, in my opinion! 🫣 But otherwise, today's workout was absolutely amazing! Feeling strong and accomplished, my arms truly needed some work today! 💕

Chloe

It was awesome! I had one of those, “I don’t think I’m capable, my arms are going to give out mid push-up” moments.. Thanks to the pacing that this program gives you, I did not die mid push-up, and we made it happen 💪🏽 
Michelle is very encouraging, and a great source of accountability!
She brings that feeling of wanting to succeed for your trainer’s confidence in you, even when you have none in yourself. You can do this!!

Modifying less and doing more and feeling ready to kick ass!

Hannah Zaragoza

Starting week 2 and already feeling a bit of improvements  on my push ups. Still struggling with making them without getting on my knees but working on it. 💪

Xiomara

I feel stronger than in first week. Ready to finish this week with all the attitude!

Alejandro

Today I was able to double my knee push-ups from last week from 12 to 24! This time around for the challenge I am really concentrating on my diet more, and it is definitely showing! I was amazed just reaching 20 👏🏻👏🏻 Let’s keep going ya’ll!

Jordyn

I feel so accomplished and my arms and core feel the burn. I still continued after the power went out I’m sure the neighbors were freaked out about the continuous walking around from above in the dark lol

Jonathan

I’ve been loving this work outs!! ✨ my arms feel so strong while doing this. Can’t wait to see my push ups improve cause right now I’m still struggling lots haha

Sarah E

I was able to get 13 more push-ups than I did last week! Seeing this difference truly boosts motivation and is so amazing to see! 
What a wonderful and challenging workout this was, and I’m eager for the next one tomorrow!

Silence

I got one more pushup than last week!! I call that progress- especially considering I missed a day or two.. 🥲 But I'm hoping to catch up those two days and get back on track! Feeling stronger every day! 💪💕

My push-up to failure improved by two! For the incline push-up and knee push-ups my chest isn’t going all the way down but slowly improving! Can’t wait to see where i’m at the end of the program. 

Happy week 2 everyone ! 🥳🥳

Klaira

Hard but I feel like I’m getting stronger

Kourtnei

MONDAY: 

Upper Body Warm Up 

TEST:
- Push-up x MAX (log total reps in notes or calendar)

Upper Body Circuit 1:
- W to V x 10
- Incline Push-up x 6-8
- Side lying tricep extension x 6-8 each side
- Plank shoulder taps x 30 sec

Upper Body Circuit 2:
- Push-ups (on knees) x 6-8
- Bodyweight lateral raise pulses x 20 sec
- Bodyweight reverse fly pulses x 20 sec
- Plank up downs x 20 sec

Core: 
- High plank x 30 sec
- Oblique ankle taps x 30 sec
- Standing oblique crunch x 30 sec

Cardio:
- Walk (fast pace) 15 min

Wrist stretches x 30 sec
Arm circles (small) x 15 sec
Arm circles (wide) x 15 sec
Inchworms x 15 sec
Plank front shoulder raise x 15 sec

- Get on your hands and knees with your palms down stretching your forearms
- Repeat the stretch with palms up

Wrist Stretches- Palm Up - Palm Down

- Stand while making small circular motions with your hands and arms

Arm Circles (Small)

- Stand while making large circular motions with your hands and arms

Arm Circles (Wide)

- From a standing position place your hands on the ground and walk your hands forward until you are in a plank position 
-  Raise your hips and walk your feet to your hands
- Stand upright

Inchworm

MODIFICATION: Go to knees if you need
- Get into a high plank position 
- Lift and raise one arm to the front to full extension
-Lower your hand back to the ground

Plank Front Shoulder Raise

Upper Body Warm Up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Push-Up

- W to V x 10
- Incline Push-up x 6-8
- Side lying tricep extension x 6-8 each side
- Plank shoulder taps x 30 sec

- Stand with your arms out at the side bent as you squeeze your scapula together
- Press your arms up and out into a V shape 
- Lower and return your arms to a W shape

W to V

- From a high plank position, hands elevated  
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Incline Push-Up

- 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

MODIFICATION: Go to knees if you need
- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

Upper Body Circuit 1

- Push-ups (on knees) x 6-8
- Bodyweight lateral raise pulses x 20 sec
- Bodyweight reverse fly pulses x 20 sec
- Plank up downs x 20 sec

- From a kneeling plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Push-Up (On Knees)

- 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

Lateral Raise Bodyweight Pulses

- Hinge at the waist putting your torso at roughly 45 degrees
- Raise your arms up and back activating your rear delts
- Pulse at the top of the movement

Bodyweight Reverse Fly Pulses

MODIFICATION: Go to knees if you need
- From elbow plank position walk your hands up to high plank 
- Reverse the movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up Downs

Upper Body Circuit 2

- High plank x 30 sec
- Oblique ankle taps x 30 sec
- Standing oblique crunch x 30 sec

- Get into a push-up position on your hands 
- Hold for time

High Plank

- Lay on your back with your legs bent and your feet flat on the ground
- Rotate side to side tapping your heels with your hands activating your obliques

Oblique Ankle Taps

- Stand with your hands behind your head
- Elevate one knee out the side as you lean into that knee with your elbow working your obliques

Standing Oblique Crunch

Core

Cardio - Walk Treadmill

W2/D1 Push Up Challenge: Upper Body, Core & Cardio

Nick

Push Up Challenge Intro

Aadya

I was looking forward a new challenge ❤️ let's goooo

W1/D1 Push Up Challenge - Week 1

Anna

Round three of this program, starting stronger than ever!

This program is even better the second time around!! Loved that workout, and I’m feeling energized!

W1/D1 Push Up Challenge: Upper Body, Core & Cardio

So intense I hope I’m not sore from my races tomorrow.

W1/D2 Push Up Challenge: Lower Body, Core & Cardio

This was exactly what I needed today- my poor legs were in so much pain! Still sore of course, but I feel so much more mobile now! 🌸

W1/D3 Push Up Challenge: Deep Stretching

I’m here for round two of this program, and it’s even better the second time around 👌🏼

The description says you don’t need any Equipment so I don’t have any and it wants me to be on a treadmill

Alison

W1/D4 Push Up Challenge: Lower Body, Core & Cardio

Over all it was great I can’t do a treadmill and can’t replace it

I love the mix of weights and cardio in this one! Tho I personally did some wrist stretches in between each move just to give my wrists a break! By the time I was done, my wrists don't feel strained! Love it! 💕

W1/D5 Push Up Challenge: Upper Body, Core & Cardio

Getting harder than week 1? Oh boy, my body is gonna be super sore then, but it's still exciting to think how much stronger we'll be in 4 weeks 💪 let's do it!!!

W2/D1 Push Up Challenge - Week 2 Intro

trinity

Today was tough. I skipped half of the last circuit but I’m glad I got my body moving.

W2/D1 Push Up Challenge: Upper Body, Core & Cardio

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