Name: Playbook - Michelle Khare - W3/D1 Summer Sculpt - LOWER & CORE
Uploaded: 2023-12-15T04:46:06.024Z
Duration: 45 min
Description: W3/D1 Summer Sculpt - LOWER & CORE

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.

Hannah

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!

Jonathan

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)

Suki

David

Quick and challenging 🫶🏽✨ loved it!!

Claudia

It was rough especially coming off a job where I had little sleep between shoot and wrap but I feel great and proud I could still do todays workout

Idk if it’s because I had the whole weekend off for the first time or if Michelle wanted to ease us in to week 3 but it seemed like a light workout so I did some extra reps and then went ahead and ran through the circuit again and now I’m wrecked! Mission accomplished. Feeling STRONG! 💪🏽

Troy

I’m almost caught up with the rest of you guys! Hope everyone’s week has been great so far. 💪

Sarah

Is it me or was that a 10 minute workout?  I followed all the instructions.  💪

Noraileen

Week 3 LFG!! I love seeing how much stronger my body has gotten!

Hannah Zaragoza

Calves! Reminded me of that time I took contemporary ballet. Good thing I’m a belly dancer now, not that we don’t go en relevé 😂

A short and sweet blast 💥 
Loved this one a lot, and it made me hungry for the next workout! 1,001/10 💥

Silence

Even on vacation, catch me doing the #mkfitsummersculpt challenge! My abs are on fire! 🔥

Jordyn

Had to bring back some previous leg workouts for those machine reps, but it worked out overall. I'm excited for tomorrow!

Had to get creative today and use exercises from last week for the gym equipment exercises! Did a few extra sets as well because I hadn’t white closed my exercise ring yet! Overall a great workout! Excited to finish this program out strong!

Lindsey

I wish the instructions had modifications for at home options for those of us who don't go to the gym. Other than that though great workout. I hope the modifications I did at home are equivalent. Also, happy Monday everyone!

Amanda

I had to get creative with this one, since I didn't have a lot of the equipment here, but when I traded the gym exercises for some weighted squats or v-sits, I still got an amazing workout in! Just as well, I did the Circuit three times like the description said, and to push myself a little bit, I went to failure on round 3. Just cus I wanted to. 😂🏋‍♀️

Chloe

Great workout. Im back at my regular gym which feels amazing!

Rachelle

I'm doing my best seal impression by dragging my legs against the ground and waddling my way to the shower! 👏👏👏

I love how you arranged the workouts in the circuit as well! 4 legs and 2 abs to offset one another. Also, the hamstring curls in the middle is the cherry on top. Great job as always, Michelle, and Great job for making it to WEEK 3, everyone!! 🔥🔥

🦵

Vince

Warm Up 
- Air Squats 
- Leg Swings (front to back) 

- Romanian Deadlifts
- Lunge To Front Kick W Dumbbells
- Goblet Squat
- Single-Leg Calf Raise And Hold
- Plank Pass Through
- Seated Leg Tucks

- 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

- 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 )

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

- ALTERNATE SIDES
- Perform walking lunges 
- As you stand to top of lunge kick your leg up and forward
- Land with that leg out front and continue forward

Lunge To Front Kick W Dumbbells

- USE PREFERRED DUMBBELL INSTEAD OF KETTLEBELL IF NEEDED!
- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- 7 reps each side
- Perform a single-leg standing calf raise on the ground
- Pause at the top

Single Leg Calf Raise And Hold

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Plank Pass Through

- Sit on the ground with your legs elevated 
- With your legs extended tuck them towards your chest and back

Seated Leg Tucks

Circuit

W3/D1 Summer Sculpt - LOWER & CORE

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

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

MARIANA

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 💖

Martina

These stretches have become my favorite! 🙌

W2/D3 Summer Sculpt - ACTIVE RECOVERY/STRETCH

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

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

W3/D1 Summer Sculpt - LOWER & CORE

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