Name: Playbook - Michelle Khare - W3/D1 Run a 10K - Bodyweight Strength
Uploaded: 2023-12-15T04:46:06.538Z
Duration: 45 min
Description: W3/D1 Run a 10K - Bodyweight Strength

After a shaky few days, it felt good to be back on track and feel like I was working out to my fullest potential!

Jaime

I'm back after recovering from plantar fasciitis. I learned my lesson of running with Timb socks being a formula for disaster.

The rest was well worth it, and this workout is just the beginning of whipping me back to shape! 💪💪

Vince

As always I struggled with the box dips, but this time it was just a little bit easier for me. I was also able to do more crunches than last time!

Sienna

Hannah

Those lunges! 🔥 Glad to have completed this!

Risa

Definitely put this off to the last minute, glad I pushed through though :)

Ruth

Betta Paiano

Perfect Monday workout! Started sweating within first 10 mins. Ohh those lunges, my glutes are on fire! I really enjoyed each and every movement today! It’s been 2 weeks and I can already see the difference in my energy. Amazing program 👌❤️

Komal

Another awesome workout! Congratulations to everyone who’s made it this far!!

Brianna Munoz

Katelyn

Great start to week 3!! I think this routine is my favorite of the bodyweight workouts

Ashley

Nice way to start the week! fully sweaty and am sure i’ll be sore tomorrow 😅

Klaira

Great way to start a Monday 🏋️‍♀️💪

Hamed

Air Squat
Incline Push-Up
Walking Lunges
Box Dips
Mountain Climbers
Crunches

- 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

- Perform push-ups with your upper elevated on a bench or box

Incline Push-Up

- 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

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Circuit

W3/D1 Run a 10K - Bodyweight Strength

Such a great workout 💪 had me sweating!!!

Jillian

Definitely challenging if you haven’t worked out in a while but makes you feel so good afterwards :)

Aida

Susan

W1/D1 Run a 10K - Bodyweight Strength

This was a little for a beginner runner, I was able to do half a mile in a jogging state. That was a lit for me I will keep working on this for a while for sure

Heather

aiden

W1/D2 Run a 10K - Running

Looooved this! Used this as a finisher, let’s say it was a lot :D

Lissy

Marguerite Faure

Martina

W1/D3 Run a 10K - Bodyweight Strength

It was great! I am super sweaty 😂 but confident that I will be able to run a 10k in april 🙌🏻🙌🏻🙌🏻

Tessy

Just the push I needed to get outside. Nothing like some fresh air for the run :)

Christina

W1/D4 Run a 10K - Running

this was a much needed recovery session. i had to substitute a couple of the stretches out for different ones because they weren't stretching me enough. it was overall great!

Alissa Goodberlet

Cristina Herrera

W1/D5 Run a 10K - Active Recovery

Spotify really understood the brief today- I had some old school bangers that made for an epic session. Highly recommend B.o.B Magic to add a skip to your step 😎 😃

Anna

Not feeling so good but managed to run 2.4pm instead of 3.2km

W1/D6 Run a 10K - Running

Shortened the breaks, and then it was exactly what I needed ☺️

Wow I thought this workout seemed simple but it really got my heart racing 😍😍

W2/D1 Run a 10K - Bodyweight Strength

I'm running a tad faster, which is awesome to see 😀

It felt so good being able to run 1.5 miles without stopping! 6.2 still feels pretty far off but with each day I’m getting more confident that I can do it.

Running 1.5 miles has started to become a hit or miss with me. It either feels really good or it’s lowkey a struggle! I’m gonna start running outdoors because staring at the numbers on the treadmill is killing me🥵

Camille

W2/D2 Run a 10K - Running

Great life choice 👌 Those wall walks were a fun addition 😀

Much more exhausting than I thought but never boring :D loooooved it

W2/D3 Run a 10K - Bodyweight Strength

Wow. I can’t believe I just that! Feels awesome

Kirpa Kaur

I was nervous going into today’s run because I wasn’t sure I’d be able to hit 2.5 miles without stopping, but each day this program has shown me I’m capable of way more than I even realize! Felt good to get out there and knock this run out.

W3/D1 Run a 10K - Bodyweight Strength

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