Name: Playbook - Michelle Khare - W3/D1 Bodyweight - Upper
Uploaded: 2023-12-12T12:07:30.306Z
Duration: 30 min
Description: W3/D1 Bodyweight - Upper

This workout felt so good on my arms, and deadly on my abs 😆
It's a fine way to start the week

MARIANA

The fact that I can physically see my muscles now when I’m working out is just amazing! MKFit has made me so strong 💪🏻🔥

Jordyn

I lost 5 pounds in the first 2 weeks! I feel so motivated and after every workout I feel tired and proud! ❤️

David

So so good!! My arms are in pain. I can confidently say that they will be sore tomorrow! :))

Isabella

Challenged me in a good way! Now able to do pike pushups without modification. Still needed modification for side stars due to my foot sprain. Still working on being able to hold the hollow rock for the full time without dropping.

Adrienne

Good one, all possible to do. The stars are still tricky but going better. I do wish that if it’s 1min bus 30sec on each side, there would be a separate timer after 30sec to switch and restart the timer.

Nele

Side stars are hard!! I’m getting better at them though

Reese

FOR ANY EXERCISE THAT REQUIRES A BOX: Use a sturdy chair or a staircase to do the exercise.

Warm-Up
- Planks 
- Side Stars

Workout:
- Pike Push-Ups 

Superset A:
- Hollow Rocks 
- Hollow Rock Hold

Superset B:
- Bodyweight Lateral Raises
- Side-Lying Tricep Extensions

Superset C:
- Bodyweight Lateral Side Pulses
- Side Plank

- Place elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low Plank

- Get into a high side plank position 
- Elevate your upper arm 
- Lift your upper leg in to the air and hold
- Hold star position

Side Stars

Warm Up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Ups

- Get into the hollow position
- Rock back and forth keeping your core tight and activated

Hollow Rocks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Rock Hold

Superset A

- Stand with your arms at your sides
- Raise your arms and hands laterally to at least head height
- Lower your arms back to the starting position for one rep

Bodyweight Lateral Raises

- Lay on your side with your arms crossed over your chest and your upper arms palm on the ground at your shoulder
- Press the palm against the ground lifting your torso up into the air and activating the tricep
-Lower back to the ground and release the tension

Side-Lying Tricep Extensions

Superset B

- Raise your arms up laterally
- When your arms are at roughly head height pulse your arms up and down in a short range of motion

Bodyweight Lateral Side Pulses

MODIFICATION: Go to knees if you need
- 30 SEC EACH SIDE
- Lay on your side
- Put your elbow and forearm on the ground
- Raise your hips up into the side plank position
- Hold for time

W3/D1 Bodyweight - Upper

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