Name: Playbook - Michelle Khare - W2/D2 Home Shred
Uploaded: 2023-12-15T04:46:06.437Z
Duration: 45 min
Description: W2/D2 Home Shred

This was like the perfect mix between legs abs and a bit of arms I loved it 😭

Lisa

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! 🏋‍♀️💕

Chloe

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!

Vince

It’s crazy how I had trouble with some of these workouts in beginner bootcamp without weights, and now I’m killing them with weights!! So happy with my progress 🥰🔥

Jordyn

Great workout! I feel like I’m getting stronger and stronger!

Ebba Larsson Regnström

Tyler

😅 Quick question: 12 reps on one side, or 6 on each for moves like DB bulgarian split squat?

Renata

Wooo, second day of second week - starting to see small changes!!!

Sophie

Stairs are going to be hard tomorrow. I can tell I need to work on my flexibility

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. 

FOR ANY EXERCISE THAT REQUIRES A BOX: Use a sturdy chair, platform or staircase to do the exercise.

Warm-Up

Circuit A:
- Goblet Squats
- Box Step Ups
- Donkey Kicks

Superset:
- Reverse Crunches 
- Crunches

Circuit B:
- Single-Leg Romanian Deadlifts
- Dumbbell Bulgarian Split Squats
- Squat Jumps

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 the 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

ALTERNATIVE: Use preferred dumbbell instead of kettlebell if needed
- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squats

- Stand in front of a box holding a dumbbell in each hand
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with the other leg

Box Step Ups

- ALTERNATE SIDES
- Position yourself on your hands and knees 
- Keep your knee in a bent position, hips squared
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

Circuit A

- Place your arms extended by your sides 
- Raise both legs upward until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Ensure lower back stays in contact with the pad or floor 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contract your abdominals
- Pause briefly, lower back down

Crunches

Superset

MODIFICATION: Use only one weight. Use your free hand to help balance against a wall or pole. 

- 6 REPS EACH SIDE
- Raise one leg off the floor.
- Keep a slight bend at the knee on your standing/support leg, activate the glutes.
- Lower your torso until almost parallel to the floor
- Briefly pause at the bottom, and raise your torso back to the starting position.

Single-Leg Romanian Deadlifts

- 6 REPS EACH SIDE 
Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squats

- Stand with feet shoulder-width and knees slightly bent
- Bend your knees and descend to a full squat
- Explode upwards into a jump and land with control into a squat
- Repeat for the number of reps

Squat Jumps

Circuit B

- Stand on one foot as you bend your leg behind you and grab it with sort hand to stretch your quad
- Stretch the opposite side on the second round

Standing Quad Stretch

- Stand with your feet together. 
- Hinge forward at your waist as far as you can stretching your hamstrings
- Stretch the opposite side on the second round

Standing Hamstring Stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Lying Glute Bridges

- Sit in open splits 
- Reach overhead and lean to your foot with your hand
- Stretch the opposite side on the second round

Seated Leg Spread - Side Stretch

- Sit in an open split 
- Lean forward between your legs stretching

Seated Legs Spread – Middle

Cool-Down

W2/D2 Home Shred

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

Karin

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.

Rachelle

W1/D5 Home Shred

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

Maria

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

W2/D1 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/D5 Home Shred

Happy Halloween!! It’s crazy to think that I started this journey in January and it’s now OCTOBER 🥹❤️

Planks are so difficult- 🙃✨️

This one was definitely arm focused, and oh my, my poor arms are feeling it a lot!! Especially after the soreness that was already there from the last workout! But of course, once I completed this, I instantly felt so amazing and accomplished. 💕

That last low plank got me had to drop for a second, but honestly feeling stronger everyday! 💪🏼💪🏼

W3/D1 Home Shred

My butt is on fire after this workout! 🔥 Today I weighed myself in at 140.2lbs, 54.2 pounds down since joining MKFit 💪🏻 Woooohoo!!

I was good until I reached the jumping section, that surely woke me up! 😂💪 Got a great, sweaty workout today- and now I'm ready to take on the day! ✨️

I am so impressed by my progress! I barely took any breaks when doing the box jump superset! And i didn't fall today 🙈😂😂 thanks Michelle for a great workout as always! ❤️

W3/D2 Home Shred

My triceps burn after this one 😅 It’s insane seeing my muscles after this workout, I feel so accomplished 💪🏻❤️

Feeling great this morning!! 💪

It's such a wonderful thing to have my workout done early, energizing me for the whole day. I love it! 💕

And oh my, the weighted sets were both painful and amazing!! Plus, that last section took me by surprise! I thought we were done after the shoulder rolls but the workout was like "Nope!!" 😂✨️

Would be nice to have a cool down with some stretching

W3/D3 Home Shred

I really liked this one it felt like I was doing something but it wasn’t extremely intense which I enjoyed!!

W3/D4 was where I gave up last time I tried to do home shred. I am pushing through this time with a much better mindset, & heavier weights!! 👏🏻

Since there were so many weighted sections today, I switched between my (normal) 8lb weights and some 15lb weights for certain rounds!! And can I say- WOW! It makes such a difference, those few extra pounds! 💪💕 My arms are on fireee.

As for the Candlesticks, I personally love them!! But what helps me is to use my fists to assist me up, when trying to get from the ground back to my feet.

The amount of energy these workouts give me is unbelievable. It's so motivating to know that I can do this! It may not be perfect, and I add modifications here and there, but I did it!! And you can too! 🎉

W3/D4 Home Shred

Today, I tried to focus on leaving out more rests in between my sets and I finished the workout so quick! I am underestimating myself! Congrats to everyone who made it to the end of week 3! 👏🏻🎉

Progression is such a cool thing. I remember when I would struggle a lot with dead bugs- having to take one or two breaks between reps since it was so painful for my core. And now here I am, crushing the rounds with no breaks!! Of course with pain still, but I'm able to push through! 😂💪 Feeling great today!! 💕

This workout was a gauntlet for both arms and legs! Fantastic workout, Michelle! I just got done with the Summer Sculpt challenge recently, and it's good to be back in Home Shred!

W3/D5 Home Shred

Can I just say- Ouch. 😂💪

So- I'm trying to alternate my weights to work up my arm strength, but I don't think I thought this through, haha! For the weighted sections, I switched between 8lb weights and 15lb weights depending on the specific move! My arms are practically jelly at this point, but of course I feel wonderful now that I'm done! I'm so greatful for these workouts!! ✨️

!!!WARNING, DON'T LAUGH AT THIS COMMENT IF YOU WANT YOUR ABS TO LIVE!!!

This workout has turned my abs into a premium grade washboard. Thank you, Michelle, now I have something to wipe my cat with. 💪💪

Leg emoji 🦵

Great Sunday workout! Shoulders are on fire!

W4/D1 Home Shred

So close to the finish line of Home Shred! Only 3 more days left let’s go! 👏🏻👏🏻

I love how I could tell the difference between the first round of the Single Leg Deadlifts compared to the final round of them. 💕 My balance got so much better after time which was amazing! And just as well, those Jumping Squats were so energizing! I got such a boost of energy from those, I was like- Woah. 🏃‍♀️💨

Ummm who do I call when my legs become ultra hilly? I mean my legs have these weird slopes that connect from my hip to my knee.

Some say it may be a tumor, but others define it as RAW MUSCLE, BAYBEEE!! 

Gee. I wonder if I can get bumps like that one guy people keep mistaking for a bird or a plane. 

He must have like 20 bumps.

W4/D2 Home Shred

Wow, both the arm and ab portions of todays workout were killer! So proud of how far I’ve come 🥰❤️

Oh my goodness, that final superset was crazy!! Especially after everything beforehand, my core was on FIRE during the end! Wow, I'm drenched rn. 😂💪

Folks! If you manage to do the entire series of ab workouts without fail, then you're absolute beasts!

Abs that can take a gruesome workout like this can deflect bullets. The Justice League is looking for a new Superman since Luis Lane kidnapped him for their year-round honeymoon

W4/D3 Home Shred

I feel so much stronger now I love it 😭

Finally did the entire workout, the 3x 20 up down planks included 💪🏼

My triceps are so dead after this workout 🥵 I have never been able to do 12 pushups. Ever!! Today I CRUSHED 4 rounds of 12 pushups. So proud of my progress with MKFit!! 🥰❤️

W4/D4 Home Shred

This program is definitely my favorite so far, and I'm sad it's over! But I'm also excited to know that I made it to the end, even it if wasn't all at once. Loved the challenge of some long, difficult workouts!! Loved the weights, the dead bugs, the candlesticks, all of it!! And today was a lovely finisher, see you guys in the next one!! 💪💕

I can't believe this is already my last Home Shred workout for completion. Time really flies by when you're sweating your ass off. 

You know what? This calls for another workout program to start! Folks, I'll see you in another Michelle program! Stay daring!

Felt super strong today. T-push ups were less of a struggle today! Im done the program! Guess onto gym shred 💪🏼💪🏼

W2/D2 Home Shred

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