Name: Playbook - Michelle Khare - W2/D4 Summer Sculpt - LOWER
Uploaded: 2023-12-15T04:46:06.006Z
Duration: 45 min
Description: W2/D4 Summer Sculpt - LOWER

There were no amounts of sets for eat circuit or rest timers... either than that an amazing workout ❤️

Rachelle

As an ex-dancer, I loved the clam to extension exercise! It was so fun and felt great

Kate

The workout was amazing.
I did get confused with the times each circuit was supposed to be done. I ended up following the first instructions available and it killed my legs. Imma definitely need a new pair soon

MARIANA

Great workout! Felt quicker then usual but still broke a sweat

Martina

Is it a mistake that all the Cicuits get repeated only once? Felt very short but the exercises were fire 🤭🥲

Lisa

Definitely feeling the progress from last week 💪🏽 those last jumping lunges really made me sweat, really loving this entire series! 🔥

Suki

This was really killer in the legs! Great workout!

David

I’m a day behind from nursing a sore knee and now I think I sprained my wrist! So I had to do these exercises with some modifications, but I still did my best!

Hannah Zaragoza

Sarah

After another 14 hour day, this time 10-midnight. I got home, showered and get into bed when suddenly it hit me. Still gotta do your workout for the day! So now I’m off to bed with my thighs on fire and a smile on my face. Feeling great about conquering another day and taking another step toward my goals!

Troy

Feeling the burn today 😅🔥 Instead of barbell squats, I engaged by chest and squatted with 2 dumbbells. It still had me feeling weak!! Day #9!!!

Jordyn

Wow!! This workout was a milestone for me, it has proven how far I’ve come in this journey! It was easier to complete but still just as rewarding and hard at the same time 🔥100/10🔥

Silence

Those jumping lunges are always so tough! But I’m getting so much better at them 😁

Emelie

As someone who doesn't go to public gyms, I think this is now one of my favorite days so far!! 😭💕 On the barbell workout, I used two 15lb weights instead (since I don't own a barbell). 🏋‍♀️

I haven't really experienced how it felt to lift a barbell, so to have a similar exercise to simulate this was absolutely amazing!! I'm more of a cardio person over weight lifting, too, so to be able to move into this area of exercise was really exciting and motivating! 💪✨️

Chloe

Today went well! I'd say it was even easier than I expected, save that last set. I have yet to complete the whole 45 seconds of jumping lunges without a couple pauses in between. But that's just another goal to surpass for the coming week!

Great way to start the day before work. Definitely felt it in my legs and glutes

Jonathan

Did each circuit twice today.. slightly by accident. Whoops! Safe to say I’m sore and sweaty!! Great workout. Hopefully tomorrow I won’t be regretting those double sets too much! 😅🥵

Lindsey

I thought this would be easy since there was only one rep for some but I was wrong lol. My booty is definitely feeling tight and perky could be all in my head but I think it's real lol. P.s Michelle are you going to share these workout outfits? Because I need some of them lol especially yesterday's!

Amanda

The start page (workout overview) could match the tracker... wasn't sure which one to do. So I did the workout overview which was longer then the tracker.

20
Fire Hydrants(10 each side)
- Start on your hands and knees
- Find your favorite post or tree
- Lift your leg away from your midsection
- Relieve a fraction of what's stored in your bladder
- Resume to starting position 

*MODIFICATION* If you can't find a post or tree, use someone's leg 🦵

Terrible toilet humor aside, this workout tests discipline! I'm proud of myself for doing more box step ups, and using weights for my side lunges! After a nice stretch, this workout felt AMAZING 🔥🔥

Vince

Warm-Up
- Leg Swings (front to back) 2x20
- Leg Swings (side to side) 2x20

Circuit A 
- RDL 3x12
- Barbell Back Squat 3x12
- Box Step Ups 3x20

Circuit B 
- Side Lunges 3x20
- Clams w Extensions 3x20 
- Fire Hydrants 3x20 

Circuit C 
- Pop Squats 2x 30s
- Jumping Lunges 2x30s

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg swings ( front to back )

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg swings ( side to side )

Warm Up

- Start with dumbbells 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- 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 other leg

Box Step Up (10 each side)

Circuit A

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

Side lunges (10 each side)

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Once your knees are apart as for as you can extend the upper leg to the sky
- Lower your upper leg in the reverse motion to the starting position

Clam with extension (10 each side)

- 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 (10 each side)

Circuit B

MODIFICATION: Step rather than jump, if needed!

Pop Squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

Circuit C

W2/D4 Summer Sculpt - LOWER

It was exciting I can’t wait to get started

Juju

Tommy

Summer Sculpt Challenge - Starts June 6th!

Those plank marches were brutal! And I couldn’t handle 45 for the one legged wall sits lol. I wish it had slightly more core

Athena

Karin

W1/D1 Summer Sculpt - LOWER & CORE

Georgia

Good medium-cardio set for the first week! Can’t wait to keep going!

Kristle

Dísa

W1/D2 Summer Sculpt - CORE & CARDIO

Hannah

Nikita

Sooo soothing and relaxing, definitely needed after the last 2 workouts 🙌

W1/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Renata

Were there supposed to be any rests? That killed me hahaha

Margo Taylor

Love0918

W1/D4 Summer Sculpt - LOWER

Would love if you could give alternatives to some exercises if you can’t physically do them as a beginner

Gauri

I am sweating so much after this one! Great workout!

Ayanna

W1/D5 Summer Sculpt - LOWER & CORE

It was good definitely feeling great to get this far and continue and look great for that beach wedding!

This workout was amazing! 
I am sweating like it's 50°C and my legs feel SO strong! 
I still can't master the wall sit, let alone single legged ones, but I did the eagle yoga pose instead and it left me with Jell-O legs 

THANK YOU

W2/D1 Summer Sculpt - LOWER & CORE

Took a bit longer today body a bit tired but pushed through and now I feel accomplished!

Dead.
I cant say more.
It was so so so satisfying to be able to go through this workout!!

W2/D2 Summer Sculpt - CORE & CARDIO

I loved that session, I think I found my 'zen' place 😂. The 4-figure stretch felt sooo good 💖

These stretches have become my favorite! 🙌

W2/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Those inchworms SUCKED! I will have nightmares about those! Great workout. Dripping in sweat! Thanks Michelle ❤️

Yay! Another great workout! I’ve been a bit sick, so this was a bit tough, but hopefully this’ll help me sleep a bit better. Feeling stronger! :) Also, congrats on your wedding! 🙂

I was DRIPPING with sweat. I might as well have showered 😮‍💨

Makayla

W2/D5 Summer Sculpt - CORE & LOWER

I meant to rate this workout 5 stars! Sorry about that! Another great workout! I only did one work out each day last week. I wasn't sure if I was supposed to do both.

A strong start on the week I never got to in the original plan. I can’t wait to complete this program I already feel much lighter and healthier since starting this program. I can’t wait to start a new program and keep this momentum!

I was really surprised that there weren't multiple rounds for each exercise especially after the last workout 🤯 but it still felt intense enough to make me feel like I'd put the energy in!

(Completed 02/06)

W3/D1 Summer Sculpt - LOWER & CORE

That was a difficult yet fulfilling workout drenched in sweat and muscles are twitching! I love that feeling after accomplishing a great workout!

Dead. 💀😂
Toughest one so far! I had to rest for a little while after the Burpees because they took it out of me but so glad they were part of this session 🏋🏽

(Completed 03/07)

W3/D2 Summer Sculpt - CORE & CARDIO

Midnight after a long day! Do I feel good that I got it done? Yes! Am I gonna be a zombie tomorrow? Also yes! 😄 Felt goooooood

W3/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

Another great workout! I've been deep cleaning my parents house, so I've taken some workouts days off, but next week I'm back on!

Great workout once again, I absolutely love the skater jumps! 🛼

(Completed 04/07)

Good way to end the day with a great workout! ☺️

W3/D4 Summer Sculpt - LOWER

Wow finished that last workout of this program with a bang!!! Feeling great worn out and ready to jump on the next program!!!

It's over!!! What a way to end - feeling so proud that I (and everyone who took part in the challenge) made it all the way through. 

I can definitely feel the difference in myself from day 1 to the final day - there were some moves I struggled with at the begining such as high knees (getting out of breath really quick) but they feel so much easier now 💖

A brilliant way to kick-start my fitness journey and I'm so glad I took part in this. 

Highly recommend for anyone who is at the beginning of their journey especially as this one doesn't need much equipment and it's easy to find alternatives for moves that do - good luck to anyone who does the Summer Sculpt challenge!

(Completed 05/07)

W2/D4 Summer Sculpt - LOWER

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