Name: Playbook - Michelle Khare - W2/D5 Beginner Bootcamp - Cardio Blast
Uploaded: 2023-12-15T04:46:06.517Z
Duration: 20 min
Description: W2/D5 Beginner Bootcamp - Cardio Blast

It is a good pain. Pain that is showing progress

Victoria

Drew

Carrie Koester

Loved that this one had a warm up and cool down built in!

Time- 31:48 (skipped several of the breaks)
Max HR- 167 BPM
Avg HR- 119 BPM

Adrienne

Wow! That was so challenging after leg day! 😅🔥

Jordyn

Leeza Mihalyo

So good, Michelle. The Raised Arm Planks are already showing progress. It's so encouraging to see!!

Isabella

Cardio days are always the hardest for but I’m taking less breaks now which I hope is progress!

Grayson 

Cardio days always get me sweaty and tired. Still love it tho!!

Makayla

Great workout after the rest! Definitely got my heart pumping

Rachel

20 minutes is perfect. Especially if you overslept

Anna

I’m sweating🔥 I really enjoyed this bootcamp. Thank you🙏🏻

Alicia

This is a 20 minute sweat that covers cardio, core, and abs!

- 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 - Lower Body

MODIFICATION: Go slow and steady if you need! No need to rush. 
- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- 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 Squats

- Get into a high plank position
- Hop your feet forward 
- Hop your feet back to the original position

Modified Burpees

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

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

Beginner Bootcamp - Cardio Circuit 1

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

- Lay flat on there ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
-Lower them back to the starting position

Dead Bugs

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Beginner Bootcamp - Ab Circuit

-Stand on one foot as you bend your leg behind you and grab it with sort hand to stretch your quad

Standing Quad Stretches

-Stand with your feet together. 
- Hinge forward at your waist as fr as you can stretching your hamstrings

Standing Hamstring Stretches

- 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 Bridge

- Sit in open splits 
- Reach overhead and lean to your foot with your hand

Seated Leg Spread - Side Stretch

- Sit in open splits 
- Lean forward between your legs stretching

Seated Legs Spread - Middle

Cool-down 3

W2/D5 Beginner Bootcamp - Cardio Blast

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

Owen

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

Michelle Jacobson

W2/D1 Beginner Bootcamp - Upper Body

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

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.

W2/D5 Beginner Bootcamp - Cardio Blast

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