Name: Playbook - Michelle Khare - W2/D4 Home Shred
Uploaded: 2023-12-15T04:46:06.515Z
Duration: 45 min
Description: W2/D4 Home Shred

Lisa

This workout is so empowering. 💪 Especially when you reach what you thought was your limit, and end up continuing past it! So accomplishing!! ✨️

Chloe

This one is always too tough for me. For the last two sets, two rounds of each is plenty 😅

Renata

Such a great workout felt accomplished I had to skip the candlesticks due to a little shoulder blade pain but hopefully will be back in shape to do them next week

Jonathan

Home shred is killer, but seeing my muscles makes it so worth it when I complete a workout! The weights are getting lighter 💪🏻👏🏻

Jordyn

Now this is how I love the feel. ✨️ Strong, energized, excited. I love it!

While I was doing these, I felt like I had a beaming smile throughout the whole workout!! The fact that I have the strength to make it through this is mighty encouraging for me. Plus, I love feeling the soreness (from the last workout)- it's almost like my body's saying "you did awesome last time, stepping out of your boundaries! Keep at it!" 💪💕

These workouts don't get easier. That last circuit was intimidating. 

60 Plank Up downs is scary on paper, but it's definitely manageable. If you get past the fear of the number, the workouts will be way more beneficial for your growth. I still have a lot to learn to overcoming this fear of failing to complete the circuit without rest.

Thank you, Michelle, for the wonderful workout!

Vince

The last circuit killed me!! I still have to do a modified push up, and plank up downs, but there is a tremendous difference in my strength since Day 1! I feel so strong 🥰 My arms are on fire too!! 💪🏻🔥

How many lunges would you estimate is 20 meters? I have no way of measuring it going back and fourth in my tiny apartment living room.

Erin

Feels so good, nearly finished 2nd week woo

Sophie

A bit boring until the last circuit. Then I finally started sweating at least some :)

Linnea

That was crazy. I’m feeling amazing though!!!!

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. 

Warm-Up

Superset A:
- Hammer Curls
- Dumbbell Overhead Tricep Extensions

Superset B: 
- Alternating Dumbbell Curls
- Narrow Tricep Push-Ups

Superset C:
- Bicep Curls With Pause
- Dumbbell Overhead Tricep Extensions

Circuit:
- Candlesticks
- Plank Up Downs
- Side Plank Hip Raises

ALTERNATIVE: Use a Broomstick or a resistance band
MODIFICATION: If you have issues getting the pipe overhead, widen your grip.
- Hold a PVC pipe in your hands in a wide grip
- With straight arms pass the pipe overhead and behind hips (or as low as possible)
- Pass the pipe back over to the front

PVC Pipe Shoulder Stretch

Alternative: 30 Lunges, 15 reps each side

- Perform walking lunges with a single dumbbell held at a full arm extension overhead

Single Arm Overhead Walking Lunges

- Start with a kettlebell 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 (Kettlebell)

- Stand holding a kettlebell 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

Kettlebell Goblet Squats

- Stand with your toes against the wall and your arms elevated overhead 
- Lower into a squat facing the wall
- Stand up out of the squat

Wall Facing Squats

Warm-Up

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curls

- Cup one end of a dumbbell in both hands directly overhead
- Lower the weight behind your head
- Keep chest up, core engaged, and back straight
- Press the weight back up overhead

Dumbbell Overhead Tricep Extensions

Superset A

- 6 REPS EACH SIDE
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Alternating Dumbbell Curls

MODIFICATION: Go to knees if you need
- From a high plank position, place hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Narrow Tricep Push Ups

Superset B

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Pause at top
- Slowly lower down until arms are extended

Dumbbell Bicep Curls With Pause

Superset C

- Transit from a squat to lay on the ground with back against the floor
- Press your hips toward the ceiling to make a straight line from head to toe
- Keep your hand underneath your shoulder, and feet together
- Lower your hip to the floor and stand back up engaging your core

Candlesticks

- Start at an 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Hip Raises

Circuit

W2/D4 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

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

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

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! 🏋‍♀️💕

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!

W2/D2 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

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/D4 Home Shred

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