Name: Playbook - Michelle Khare - W2/D2 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.005Z
Duration: 45 min
Description: W2/D2 Push Up Challenge: Lower Body, Core & Cardio

trinity

Owen

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

Alison

Goodness gracious alive…. I feel very accomplished after that. Week 2 day 2 brought the heat!

Drew

Hannah Zaragoza

Soo energized to keep going and get to 50 push ups

Kiersten

What a workout! I'm sweating so much and my legs are shaking 😂 moving onto the stretch workout 🏃‍♀️

Xiomara

This was tough but I felt so accomplished!! The fire hydrants and burpees killed me!! Haha 🔥🔥🔥 let’s goo!

Sarah E

Today I had a busy day, but my motivation to continue on this journey us bigger than my thoughts telling me to rest instead of working out. So here I am giving my best at this routine!!

Alejandro

The ending had my core burning but pushed through. This workout routine has been great not what I expected with this challenge definitely feeling it all over!!! Can’t wait to see the progress!!!

Jonathan

This one was a mental BATTLE! I wanted to quit a few times, but I finished it and I’m feeling so good afterwards! 
Sometimes it seems the hardest while in the middle, but it always ends well, you just need to stick with it to the end 💪🏻💦

Silence

Pop squats really tested me but kept going! Feeling stronger and more energized every day 💪🏻😊

It's amazing how workout adrenaline works. I was so fatigued and ready to be done at the end of the Lower Body Circuit- but when I realized I still had the Cardio section to get through, I kept at it! 💪
It's so interesting to know how much your body is really capable of. I'm so happy that I made it through the whole thing!! My body's in pain at the moment, but good pain! 😂 I guess you can say I'll be looking forward to that stretch day- 😭💕

Chloe

Oh my gosh, circuit 4 always gets me on these lower & cardio days. Feeling super accomplished today though! 👏🏻

Jordyn

A good leg and cardio workout! my butt was thighs were feeling it ! Slowly working on the plank leg pull through, better than week one. The cardio circuits were killer!

Klaira

Super sweaty workout. Definitely was hard but good!

Kourtnei

TUESDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Air squats x 30 sec
- Reverse lunges x 30 sec
- Side Lunges x 30 sec
- Curtsy Lunges x 30 sec

Lower Body Circuit 2:
- Donkey kicks x 10 each side
- Fire hydrant x 10 each side
- Glute bridge & hold x 30 sec
- Walking lunges x 30 sec

Cardio & Core Circuit 1: 
(20 sec ON/10 sec OFF)
- High knees 
- Burpees
- Plank jacks
- Pop Squats

Cardio & Core Circuit 2:
(20 sec ON/10 sec OFF)
- Heismans 
- Plank kick through
- Skater jumps
- V-sit hold

Bird dogs x 30 sec (15 sec each side)
Side lying leg lifts x 30 sec (15 sec each side)
Standing saw x 15 sec
Standing leg lifts x 15 sec
Side steps - squatted x 15 sec

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Lay on your side with your legs stacked and your torso elevated by your arm 
- Raise your upper leg up into the air in a controlled manner. 
- Lower your leg down to the starting position.

Side - Lying Leg Lifts

- Stand in a wide stance with your arms held straight out to your sides
- Hinge at the waist and pivot taking one hand to the opposite foot
- Return to the starting position and repeat both directions

Standing Saw

- Stand with your hands at your hips
- Raise one leg at a time to the front until it is parallel to the ground

Standing Leg Lifts

- Step out to one side and squat
- Step back to center and then the opposite side

Side Steps - Squatted

Lower Body Warm Up

- Air squats x 30 sec
- Reverse lunges x 30 sec
- Side Lunges x 30 sec
- Curtsy Lunges 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 Squat

- From a standing position take a big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunges

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Side Lunges

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Repeat on the opposite side

Curtsy Lunge

Lower Body Circuit 1

- Donkey kicks x 10 each side
- Fire hydrant x 10 each side
- Glute bridge & hold x 30 sec
- Walking lunges x 30 sec

- 30 SECONDS EACH SIDE
- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Lay your upper back and shoulders on a box or bench 
- Push through your heels bringing your hips up 
- Squeeze your glutes 
- Hold position for time

Glute Bridge & Hold

- Take a large step forward with the right foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.

Walking Lunges

Lower Body Circuit 2

(20 sec ON/10 sec OFF)
- High knees 
- Burpees
- Plank jacks
- Pop Squats
Rest 30 sec

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- MODIFICATION: Hold regular plank if needed
- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

MODIFICATION: Step instead of jump
- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat
- Hop back up to starting position

Pop Squats

Cardio & Core Circuit 1

(20 sec ON/10 sec OFF)
- Heismans 
- Plank kick through
- Skater jumps
- V-sit hold
Rest 30 sec

- Stand, then shuffle with small steps laterally a few steps 
- Pause and raise your inside knee to the outside elbow
- Shuffle back and repeat to the other side.

Heisman

- Get into a high plank position 
- Rotate onto one arm as you kick the lower leg through and tap the toe with the upper hand
- Return to the starting position
- Alternate sides

Plank Kick Through

- Jump side to side in speed skater motion

Skater Jumps

- Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso.
- Reach your arms straight forward or reach up toward your shins as you are able
- Hold for time

V-Sit Hold

Cardio & Core Circuit 2

W2/D2 Push Up Challenge: Lower 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

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

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! 💕

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

Really appreciated this. It felt nice and easy, but I’m also doing one of the flexibility programs daily. 
If you’re not already, I suggest doing the flexibility program with your workout. Either before, after, or both! I think that is already a suggestion the the program page, but I’m just throwing that out there. It makes a big difference.

The last one, the wall stretch really made me feel like I was gonna break in half 😆 Such a good way to transition to day 4. 🙌

W2/D3 Push Up Challenge: Deep Stretching

It looks intimidating, but I’m telling all of you, it flows along and you will make it through! Breathe methodically, and focus. You can do it!

When I saw "5 rounds" I was like "why Michelle why? 😫" but I made it through (still a little late but well). Let's go!!! 💪

Was not expecting the 5 rounds for each set at the end but had to push through glad I did

W2/D4 Push Up Challenge: Lower Body, Core & Cardio

I have zero push-up strength.. I can lift, carry, throw, punch, but not push-up. Maybe I’m doing it wrong, but I am seeing progress! Which is very plain to see considering what I just said about having zero strength. Keep at it!!

Woah, those flutter kicks are a lot harder than they look!! Especially when you're in the moment, and already in pain from the previous move, my core is usually on fire when doing those.

Nevertheless, I had a blast working out today! I  asually added a couple of pull-ups here and there, too, as an extra customized move, lol! Can't lose any progress from the pull-up program, haha!

Yay! I finally finished week 2 (I almost frozen on my walk but I did it) 🤸‍♀️ Ready for week 3!!

W2/D5 Push Up Challenge: Upper Body, Core & Cardio

I'm feeling so full of energy to start week 3 with all I have!

W3/D1 Push Up Challenge: Push Up Challenge - Week 3 Intro

Girl…. I’m not going to post this publicly because I was the last one to comment on this workout anyway, but AHH 🤍🤍🤍🤍 I loved that one!! It’s my favorite. It’s felt like scratching an itch, or massaging the muscles! Perfect way to start the week

THAT WAS MY FAVORITE THUS FAR!!!

It was awesome. I feel like Louisa, from Encanto.

My arms are in pain, but it's a good pain!! I'm excited for all this growth, and I'm ready to get better with these push-ups this week! Let's do this, guys!! 💪💕

W3/D1 Push Up Challenge: Upper Body, Core & Cardio

Not to scare anyone seeing this, but all the comments are right. That was a burn!!! It was great though, and I feel so ready to take on anything!!

Wow, those Hollow Rocks are much harder than they look! And wow, today's workout was super difficult, but it's always exciting to feel pain, cus then I know that I'm growing my strength rather than becoming stagnant in my fitness progress. Let's keep at it, guys! 💕💪

Not sure what I am doing wrong but the "45min" workouts are taking me nearly an hour and a half to finish. I'm following the rest times and the workouts but not sure why it's taking so much longer than 45min

Ruth Gleason

W3/D2 Push Up Challenge: Lower Body, Core & Cardio

Great stretching after that killing week 3, day 2 workout ❤️ feeling ready for tomorrow 💪

I was feeling a bit sore, especially my legs from yesterday’s exercises! But this helped a lot! ✨💕

W3/D3 Push Up Challenge: Deep Stretching

I love this workout! My legs are stronger than in week 1 and I can feel their power at every exercise.

Almost done with week three! These lower and cardio days burn so many cals! 🔥

Such a good workout loved the intensity! Felt it was increased but the added reps wasn’t expecting that which I love, keeps the workout fresh!

W3/D4 Push Up Challenge: Lower Body, Core & Cardio

The hardest part of today's workout was walking in this -18° C weather 🥶 Now ready for week 4! 💪

Incredible way to finish week 3. Full of energy and ready to start week 4, let's go!

Such a good workout for the end of the week definitely feelin it!

W3/D5 Push Up Challenge: Upper Body, Core & Cardio

Guys, we got this. Let’s gooo! 💪🏽

I hurt my neck probably from not sitting properly in the office 🙃 so this new week already has become an extra challenge but I'm determined to start it, even if I'm a little slower than usual 💪 let's go!!!

can’t believe it’s already week 4! happy i made it this far and loved being able to see small improvements since week one.

W4/D1 Push Up Challenge - Week 4 Intro

Oo! Felt that!! I love this so much. 
That was a breakthrough moment for me. I made some serious progress in the push-ups, and it’s getting real! Guys, mind over matter. You CAN!

Week 4, Day 1 done! My neck wasn't my ally today but I made it 💪Those side planks remain to be one of my biggest enemies 😭

W4/D1 Push Up Challenge: Upper Body, Core & Cardio

Loved it! It was the death of me, because of a very necessary off week. But I’m back, BAY-BEEE! Ready to go! It’s worth every second of it. Go for it, this is your sign!!!!

This workout was super challenging. I felt a bit frustrated because I had to modify burpees and jumping lunges but I'm happy I pushed through 💪 day 3 let's go!!

I’ve been a little behind with the challenge, but Tuesdays work outs are always so satisfying to complete! Can’t wait to catch up🔥🔥

W4/D2 Push Up Challenge: Lower Body, Core & Cardio

These are great stretches, but don't make much sense in the order they are in. Reordered them to make a structured stretch session.

Pamela B

That felt amazing!! I’m ready for day four. You’ll be thanking Michelle for this

My sore neck needed that 🥺 always great to stretch, I feel my body much more relieved now. Day 4 let's go! 💪

W4/D3 Push Up Challenge: Deep Stretching

Getting through week 4 was tough! Both physically and mentally. I'm still doing it and it's still super hard but I'm doing my best and not giving up! 💪

I was shaking by the end of this workout! My whole lower body is absolutely pumped! 💪🏻🔥

Thursdays are a challenge for me, but honestly after finishing the workout I feel stronger and full of energy.

W4/D4 Push Up Challenge: Lower Body, Core & Cardio

I’m just now realizing that I have several workouts on her that I deemed my favorite 😂 
This is one of them!

I think the upper body day is my fave. This one made me feel like a tank!!! You wanna feel that rush of energy and accomplishment, then what are you waiting for?!! You got this!!!

Week 4 finally done! Not much to day this time, just super excited to start the last week of the challenge 💪

W4/D5 Push Up Challenge: Upper Body, Core & Cardio

I feel better, and ready to go.
I know it looks like I fell off the wagon, but I’ve been busy with things that kept me gone from home, and/or working until midnight then waking up at 6 to do it all again.. I’ve felt bad mentally, because I love my workout time, but I must say, I’ve enjoyed using my stronger body for everyday life. I’m disappointed in the fact that I was forced to not get my workouts in at times, but I’m so glad to have tonight to do one!

I can't believe we're in week 5!! Time flies for real!! I definitely can't make it by Friday but I'll finish this week by Sunday for sure 💪excited to see my 50 push ups complete 🤸‍♀️ everyone let's go!!!

Excited to head into the last week of the challenge ! keep it up y’all 🥳💪🏼

W5/D1 Push Up Challenge - Week 5 Intro

That.. was… HARD. Make sure you’re fueled up, well rested and warmed up before doing these programs, or else you will NOT get the full potential of true results. If life is making the fitting of workout into your schedule impossible, then don’t push. Stay active, but don’t do things like this on 3 hours (or any inadequate number) of sleep, and without the proper fuel. You got this, as long as you keep that in mind. Now, GO GET IT!!

I started this challenge late and I also had some bumps on the way which is why I'm only starting week 5 now but I'm doing it motivated and ready to kill it even if it's a little later than everyone else ❤️ everyone great work! 💪

A day behind because I wasn’t feeling well yesterday,  but I’m glad I took a day off for myself. Feeling great after todays workout!

W5/D1 Push Up Challenge: Upper Body, Core & Cardio

Starting this program, I had to do modified burpees because I couldn’t even do 1 regular push-up! I can’t believe I just did 4 rounds of burpees all with regular push-ups! The progress is insane! 👏🏻🔥

So happy to be done with day 2 finally! I had some bumps on the way and day 2 is specially hard for me but I made it 💪

W5/D2 Push Up Challenge: Lower Body, Core & Cardio

My legs feel so great after those stretches, time for lower day 👍🏻

Great stretch 👌 there's only one movement that says 45 reps instead of 45 seconds that might be a bug so you don't have the timer for it. Other than that, I feel much more loose now 🙆‍♀️

W5/D3 Push Up Challenge: Deep Stretching

So proud of how far I’ve come in this challenge. The first 4 weeks went perfect, and then a bump in the road with COVID came and I missed many days. But I AM finishing this challenge tomorrow! Woohoo!! 👏🏻🔥

I am almost done! Super late but not giving up 💪Lunges are always a struggle but little by little I feel like I'm doing better. 🙆‍♀️

W5/D4 Push Up Challenge: Lower Body, Core & Cardio

Man… it’s kind of like the end of a really good book. Sad that it’s over, but it was so good! I could go through it again and see even more progress, I know. It’s been amazing, and I loved every painfully awesome second of it!

I cannot believe I achieved 50 push-ups in 2 hours!! This program helped me out so much, not only physically but mentally! In the beginning I could barely even do 5 regular pushups, and I just did 50!! Congrats to everyone who finished!! We did it 👏🏻👏🏻❤️

I forgot to mark this workout complete last week but so happy to have wrapped it up 😍💪 I feel so much stronger than 5 weeks ago!

W2/D2 Push Up Challenge: Lower Body, Core & Cardio

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