Name: Playbook - Michelle Khare - W2/D2 Beginner Bootcamp - Core / Abs
Uploaded: 2023-12-15T04:46:06.430Z
Duration: 25 min
Description: W2/D2 Beginner Bootcamp - Core / Abs

I love how most of these exercises end in child’s pose. One of my favorite yoga positions

Victoria

It was great I just noticed that I wasn’t doing the full workout and wasn’t going back and doing it 3 times when it said to.

Owen

Drew

The hollow holds were the hardest for me to do

Michelle Jacobson

I genuinely thought I was going to die. It was amazing.

Himara

Workout was very challenging, but amazing like always!!!

Carrie Koester

Hannah Zaragoza

Enjoyed the self-warmup at the beginning!

Time- 34:45 (includes the 5 min warmup)
Max HR- 137 BPM
Avg HR- 116 BPM

Adrienne

Didn’t think I’d finish it but I pushed through❤️

Leeza Mihalyo

Amazing. Pushed myself hard and def kicked my ass

Jordyn

I'm only seeing 3 weeks of the boot camp, the 4th week isn't available for me.

Sophia

Excellent!!! A lot more challenging than last week, but that's a good thing. Thanks Michelle!!

Isabella

Today felt like I was starting to get use to the pain like when I use to workout!

Grayson 

Core workouts I think are the hardest for me just because I’ve never focused on this much and have always hated these exercises. But these last few core workouts have been hard but manageable enough for me to push through.

Rachel

I like that there is always a warm up and cool down involved.

Alicia

Take 5 minutes to get your body moving however you want - walk outside, jog, jump rope, jumping jacks. This should feel EASY to MODERATE and get your heart rate up just a little.

Cardio of Your Choice!

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camels

Warm Up

MODIFICATION: If you’re not able to connect elbow to knee, do your best to reach in that direction!
- Stand with your hands at your head 
- Raise one knee up as you twist your torso and tap your opposite elbow to your knee

Standing Bicycles

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

Russian Twists

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

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 Raises

Bodyweight Beginner - Core Circuit 2

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

Low Planks

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

Hollow Rock Holds

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

Sit Ups

- Lay on the ground with your legs bent and your hands on the ground for stability 
- Raise your hips off the ground as you activate your glutes
- Lower your hips back to the floor

Lying Hip Thrusts

Bodyweight Beginner - Core Circuit

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

- 30 SECONDS EACH SIDE
- Get into a lunge 
- Raise and reach with your arms overhead

High Lunge And Warrior Pose

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Cool Down - Core

W2/D2 Beginner Bootcamp - Core / Abs

I'm dying and I'm sweating buckets. Thanks! 💃

Clara

Tara

Some moves definitely way harder than others! I enjoyed the cool-down stretches at the end. I nearly gave up part way through because I just don’t have the strength to do some of them properly yet, and I felt sort of silly, but gave myself a minute, and reminded myself I’m not going to be able to change that if I don’t push through, and I did it!! :D

Jade

W1/D1 Beginner Bootcamp - Upper Body

This workout felt short but now that I’ve finished it I feel amazing and strong, such a good feeling! ☺️

Great short workout, just what I need to get back into exercise

Andriy

Maame 

W1/D2 Beginner Bootcamp - Core / Abs

Veronique

i felt the burn in my abs,but yes it was good

W1/D3 Beginner Bootcamp - Lower Body

Nice stretch but I kinda hate how much more flexible Michelle is in comparison 🤸‍♂️

A nice little break from the core excises.

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

It has been a while since I thought that 30 sec is a long time 😂

As always, amazing 👏🏼  
If you’re checking out comments, trying to decide if you want to join, this is your sign. Feel empowered, and enjoy the journey!

W1/D5 Beginner Bootcamp - Cardio Blast

That one felt particularly refreshing. What did everyone else think of this one?

Love this and excited I finally did all the push-ups regularly

W2/D1 Beginner Bootcamp - Upper Body

W2/D3 Beginner Bootcamp - Lower Body

Starting to fall in love with stretching 🙆‍♂️

Feels so good after all that work and sore legs

W2/D4 Beginner Bootcamp - Deep Stretch and Reset

It is a good pain. Pain that is showing progress

W2/D2 Beginner Bootcamp - Core / Abs

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