Name: Playbook - Michelle Khare - W3/D1 Beginner Bootcamp - Upper Body
Uploaded: 2023-12-15T04:46:06.527Z
Duration: 25 min
Description: W3/D1 Beginner Bootcamp - Upper Body

Amazing way to start the week!
You’re going to love this one, and feel stronger, 100%

Drew

I feel like I’m getting stronger, but had to modify the T push-ups in order to do them correctly

Michelle Jacobson

Great workout, I saw 4 rounds my eyes got big but I made it!!!

Carrie Koester

Time estimate feels off. The wrist exercises were too much for me so I subbed in some dumbbell exercises.

Time- 40:25 (skipping some of the rests)
Max HR- 140 bpm
Avg HR- 113 bpm

Adrienne

The modified burpees got me in the beginning, but once round 4 hit I had so much energy! 🔥💪🏻

Jordyn

Downward dog felt more relaxing than work this time! Could definitely feel the strength in my shoulders building up.

Catherine

Michelle, this might have been the hardest I've pushed myself. I'm super thankful for this program for helping me find that I'm capable of getting stronger. Thank you!!

Isabella

I definitely felt the increase in intensity with this work out. I’m excited! Feel I’m getting stronger each time 🏋️‍♀️
Also, thank you for the feedback on the standing quad stretch instead of kneeling! It has helped a bunch

Ainslee

Day 1 of week 3 omg I’m already feeling that sore feeling but I’m ready to keep going!

Grayson 

My shoulders were shaking by the end of this

Makayla

So I have hit week 3, normally this is when I give up (and trust me today it felt like I was dragging my body while trying to keep proper body mechanics). I have two reasons why I am still going at it 1. I owe it to myself 2. I look up to you so much! You’re inspiring.

Rosa

Alicia

WEEK 3 LET’S GO!!! This workout will take you through a variety of body weight exercises to awaken the upper body and core! This week we are kicking it up a notch again!

- Lift and roll your shoulders front to back and back to front

Shoulder Rolls

Arm Circles

- 15 SEC EACH SIDE
- Place your hand on your back below your neck so that your elbow is pointed straight up
- Reach across and pull your elbow behind your head stretching your tricep

Tricep Stretches

- Start on your hands and feet, with both shoulder-width apart
- Press into your hands with a flat back and your glutes up

Downward Dogs

Upper Body Quick Warm Up

- From a standing position place your hands on the ground and walk your hands forward until you are in a plank position 
-  Raise your hips and walk your feet to your hands
- Stand upright

Inchworms

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

MODIFICATION: Go to knees if you need
- Perform a pushup
- At the top of the push up rotate your torso elevating one arm into the air making a T shape with your body 
- Alternate both directions

T Push-Ups

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank Toe Touches

- Place your hands on the floor on front of you
- Hop back hop forward 
- Return to the initial position

Modified Burpees ( No Push-Up )

Beginner Bodyweight - Upper Body Circuit

- Lay on the ground with your legs bent and your feet flat on the ground
- Sit up to just past vertical 
- Lay back down with control

Sit Ups

- Lay on the ground with your legs and hands extended in the air above you
- Crunch up touching your toes with your hands

Pike Toe Taps

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: Go to knees if you need
- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

- Start on your hands and feet with your legs bent at 90 degrees
- Lift knees off the floor
- Keep a neutral spine

Table Top Holds

Ab Finisher

- 30 SEC EACH SIDE
- Lay face down on the ground with one arm bent at 90 degrees out to your side
-Lift the opposite leg up and over as twist against the arm stretching out the chest
- Adjust the raised leg to find a good stretch for yourself
- You will feel this in the pectoral muscle of the 90-degree arm

Lying Pec Stretches

- Get on your hands and knees with your palms down stretching your forearms
- Repeat stretch with palms up

Wrist Stretches- Palm Up - Palm Down

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Cool Down - Upper Body

W3/D1 Beginner Bootcamp - Upper Body

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.

Victoria

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

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/D2 Beginner Bootcamp - Core / Abs

W2/D3 Beginner Bootcamp - Lower Body

Starting to fall in love with stretching 🙆‍♂️

Feels so good after all that work and sore legs

W2/D4 Beginner Bootcamp - Deep Stretch and Reset

It is a good pain. Pain that is showing progress

W3/D1 Beginner Bootcamp - Upper Body

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