Name: Playbook - Michelle Khare - W3/D1 Summer Sculpt 2 - LOWER & CORE
Uploaded: 2023-12-15T04:46:06.526Z
Duration: 45 min
Description: W3/D1 Summer Sculpt 2 - LOWER & CORE

My hip flexors are sore doing seated tucks.... any stretches you can suggest? Thanks for the wonderful workout ❤️

Rachelle

Week 3 has begun and feeling great and pumped up

Jonathan

Woooo this workout was a hard one! I burned a total of 527cals and went through about 4 bottles of water! I am shaking 🤣❤️

Jordyn

Got a good, sweaty workout today!! ✨️ I love the combination of weights and cardio here. And like usual, those wall sits are always so difficult! 😭💪💕

Chloe

Starting off this week working out to survive like I'm in the Upside Down! 🤘

If Michelle's workout won't keep you down, the Mindflayers won't stand a chance against your dedication to grow stronger! 

Stay hydrated, folks! I'll see you all tomorrow!! 💯💯

Vince

Warm Up  (2 rounds)
- Air Squats 30 sec
- Leg Swings (front to back) 30 sec
- Marching Bridges 30 sec

Superset A: (4 rounds)
- Weighted Hip Thrusts 10 x 2, 8 x 2
- Box Jumps 10

Superset B: (3 rounds)
- Romanian Deadlifts 10
- Lunge To Front Kick 10 
 
- Wall Sit Single Leg (2 x 1 min each side) 
- Plank To Three-Legged Dog 3x16 (8 each side)
- Seated Leg Tucks 3 x 30 sec

- 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

- 10 ON EACH SIDE
- Standing straight holding onto a stationary object
- With feet hip-width apart
- Swing one leg forward and backwards in a single movement 
- Switch sides and repeat

Leg Swings (Front To Back)

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge

Warm Up

- Support upper back on a bench/box/couch and the dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Weighted Hip Thrusts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

Superset A

- 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 the top of lunge, kick your leg up and forward
- Land with that leg out front and continue forward

Lunge To Front Kick

Superset B

- Get into a wall sit position
- Lift one leg off the ground and hold position

Wall Sit Single Leg

- Start in a plank position with your shoulders directly above your wrists, and core engaged
- Don’t let your back sag or your shoulders scrunch up toward your ears and relax your head and neck
- Hold for a few seconds and then press your hips and butt back, and lift one leg, keeping your hips square and toe pointed towards the ground
- Don’t let your lower back arch
- Push away slightly with your arms as you engage your core and lift your leg as you move into 3 Legged Downward Dog Pose.
- Lower your leg back into plank pose and repeat with the other leg

Plank to Three-Legged Dog

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

Seated Leg Tucks

W3/D1 Summer Sculpt 2 - LOWER & CORE

Doing this program again cuz I want to continue my training after being unable to cuz of being sick and working. It feels great to be back at it.

Good to be back after 3 months! And what a way to start!

Katelyn

W1/D1 Summer Sculpt 2 - LOWER & CORE

Mountain climbers were the culprit today! Thanks for a great workout! ❤️

Damn that was rough had to modify the push-ups but looking forward to the correct form in the future

Those box jumps. Im not sure how I feel about them... 🙈

W1/D2 Summer Sculpt 2 - CORE & CARDIO

i havent sweat in the gym in so long and i finally feel alive again😂

Isabel

Finished in 39 minutes 🤯 thanks for another great workout Michelle ❤️

Covered head to toe in sweat and my glutes and legs feel the burn. Feeling accomplished!

W1/D3  Summer Sculpt 2 - LOWER

Was definitely needed. Would have been nice to do some low impact cardio as well. Like walking on the treadmill or something..

Stretch days have moved to day 4, and honestly I’m loving the new schedule! Let’s get through week one! ❤️🔥

This was definitely much needed after quite a stressful, busy day. I was debating on working out at all today, but I knew how I'd feel knowing I skipped a day. So I went for it!

And I'm glad I did. After all the physical activity this week, a stretch was so rewarding, and it was scheduled on a perfect day in my opinion. 💕

(I used to think weekends were my rest days- but I'm starting to love an "in the middle of the week" stretch to balance out the difficult workouts!)

W1/D4 Summer Sculpt 2 - ACTIVE RECOVERY/STRETCH

Rough workout today. Fighting a migraine the last 24 hours

So good, I love this workout!! 💪🏻🔥

I can’t do anything on my wrists, so I was grateful that this workout had plenty of other stuff to do!

Hannah Zaragoza

W1/D5 Summer Sculpt 2 - LOWER & CORE

After having a procedure done last week and recovering, I’m back for Summer Sculpt 2.0! Sometimes you gotta go through the lowest of lows before you reach the highest of highs; such a great workout today, I feel amazing and my quads are trembling 🤣🤩

Those wall sits always get me!! 😭💪 Man, the moment saw it I was like- "NooOO!!" (In a good way ofc, I love a good challenge haha!) Don't mind me casually shaking after trying to complete 4 rounds of those! 🏃‍♀️💨

But today's workout was amazing!! I love being able to complete my workouts first, energizing myself for the remainder of the day. 🌸

W2/D1 Summer Sculpt 2 - LOWER & CORE

Box jumps are not as bad this week. Now its the mountain climbers that are getting me! I like how fast this workout goes. Thanks Michelle ❤️

Core and Cardio days always wear me out! Even after a week and a half off I can still pull through though! 🔥💪🏻 I have gained so much strength in the past 7 months, it’s incredible 🥰

This one was amazing!! 💪💕 But I casually modified a couple things in this one because I'm not the best at pushups- and wanted to try something today! Pull ups. 🙊✨️ Instead of the triceps push ups, I kinda did a dead hang on a pull up bar! This was just my personal preference (because I really want to learn pull ups sometime)! 

(Ahhh I actually finished this yesterday but forgot to complete it after going to the gym for the running portions last night! 🤦‍♀️)

W2/D2 Summer Sculpt 2 - CORE & CARDIO

Great workout! Im drenched. Thanks Michelle! ❤️

Went by quick which honestly was nice. Today was a rougher day outside the gym, so it was nice to focus on something else and clear my head. Thanks Michelle

My hamstrings were so tight after yesterdays workout, but those leg swings help shake out that tension! I felt so good about today, I may even just do arms really quick 👀

W2/D3  Summer Sculpt 2 - LOWER

Much needed! Thanks Michelle for making me slow down and take time to care for myself.

Thanks for a great workout! Would love some foam rolling soon...

Stretches always come on the perfect day. My body's been aching this morning, so I was so relieved to be able to stretch, relax and recover! 💕

W2/D4 Summer Sculpt 2 - ACTIVE RECOVERY/STRETCH

Going to be sore tomorrow... because I am already 😂

I missed this one a while back! Time to catch up!!
But this one was really great! Especially cus I threw it in early this morning- I'm really trying my best to get myself back on track (after my schedule's been thrown off the rail), and today was an awesome step towards that!! 💪💕

At this rate, I'll be able to scale a mountain for how many mountain climbers I'm doing here! 🔥🧗‍♀️

Speaking of which, I'm gonna need a walking stick after this workout. This one's a killer, Michelle!! 💪💪

Drink plenty of water, and have a wonderful weekend, everybody!! 

Leg Emoji 🦵

W2/D5 Summer Sculpt 2 - LOWER & CORE

Had to do some modifications to the workout... the top of my foot has been bugging me so mountain climbers were terrible. Don't want to do more damage

Such an amazing workout. Had to switch out sprints with more jump rope because of the way my gym is set up... but still amazing ❤️

I feel so empowered after this workout ❤️ It was difficult and definitely kicked my ass, but I feel so accomplished after finishing it! 🔥💪🏻

W3/D2 Summer Sculpt 2 - CORE & CARDIO

That burnout makes my legs JELLO! Thanks Michelle ❤️

My legs are like jello today, but I went up in dumbbell weight for the goblet squat! I started at nothing and now I’m up to 15lbs 🥰🔥

That warmup for the legs was perfect for today! 💪💕 After all that running yesterday, it felt wonderful to stretch my legs out before today's sweaty workout. I had a blast, and I'm loving this energetic, unstoppable feeling I got from this one!! Honestly, this energy is making me wanna do another random workout to burn it off. 😂✨️

W3/D3  Summer Sculpt 2 - LOWER

I love rest and stretch days 🧡 My favorites are always butterfly, warrior pose and child’s pose. My hips are always so tight, and these stretches always help!

I got such a lovely stretch today, I feel really relaxed rn! 💕 Even with the rush of a busy day, it's nice to slow down every week and take a day to just rest and recover. Sometimes I forget how important it is to simply stretch. ✨️

I HAVE BEEN REBORN!! 🙌🙌🙌

Stretching is like fluffing your flat, exhausted-looking pillow back into it's big, floofy form. This is the perfect workout before having masses of water in my system! 🌊🌊🌊

W3/D4 Summer Sculpt 2 - ACTIVE RECOVERY/STRETCH

Love this work out! Inchworms though... not a fan

Week 3 done feelin really accomplished!!!

My core feels so engaged while doing those weight workouts combined with legs. I am shaking!! 😂❤️👌🏻

W3/D5 Summer Sculpt 2 - LOWER & CORE

Thanks for the amazing workout Michelle ❤️

Been busy w/ groomsman duties  for the wedding this weekend but I still wanted to get a workout in even after completing Summer Sculpt 2 wish there was a 3 or follow up. After losing bout 25lbs with these 2 programs I’ve decided to continue working out and the meal plan to continue the progress

I’m going to have to up the weight this week! Getting back into it after a break and already seeing the difference is just crazy! 👏🏻❤️

W4/D1 Summer Sculpt 2 - LOWER & CORE

YAY! Im done! Really pushed myself today. 🙌🏻🙌🏻 Thanks again Michelle for creating such amazing workouts ❤️

Definitely feeling my triceps and abs vibrating after that workout

If you want to sweat, this workout will have you drenched! I burned almost 700 calories, and my muscles are shaky, but do I feel absolutely amazing finishing this workout? Hell yeah! 👏🏻🔥

W4/D2 Summer Sculpt 2 - CORE & CARDIO

Workout after Christmas Party... last time I eat junk before a workout. Lets just say I was a little nauseous 🙈

Feeling so accomplished and strong!! Thank you Michelle! ☺️❤️❤️

*Journal Entry #17* Vince here! I've managed to find the finish line in plain sight. The smell of victory is drawing closer with every lagging step. 

I don't know what sick mastermind divided the floor into platforms, like some sort of Super Mario level, but it forced me to squat and jump like no other. (So many squats, Michelle! Holy cow! I love it 🦵🦵)

If you're reading this, you are beautiful, and you can absolutely jump over the same obstacles as the ones I'm facing.

P.S. No, I did not say "Wahoo!"after every jump. A missed opportunity that won't be wasted next time.

W4/D3  Summer Sculpt 2 - LOWER

I went from being a stiff board to a boiled udon noodle thanks to these stretches, Michelle. Since I did the pasta thing last time, I have no knead to do it again 🤣

Shoutouts to those doing this challenge with me from start to finish! WE HAVE ONE MORE WORKOUT LEFT! DRINK PLENTY OF WATER, AND HAVE THE BESTEST DAY! 🦵

W4/D4 Summer Sculpt 2 - ACTIVE RECOVERY/STRETCH

Way to end with a BANG! Once again those inchworms kill me. It is do to tightness and lack of flexibility in my hamstrings. Thanks for an AMAZING program Michelle! ❤️

Wow! So pleased with myself for finishing part 2. I feel accomplished after finishing both of these programs. I feel great physically and mentally. Sometimes having time off when your freelance is good especially when I can work on myself. I’ve managed to lose 20 lbs with this program and I’ve packed on muscle as well. Thanks again Michelle!!!

Summer Sculpt 2 was so challenging!! I definitely think Summer Sculpt 1 prepared me mentally and physically for this next program of workouts, and I feel so accomplished completing both programs! All together, I lost a total of 47 pounds with MKFit and I haven’t felt this amazing and proud of myself in a long time. Congrats everyone who made it to the end of Summer Sculpt 2!! 🎉🥰

W3/D1 Summer Sculpt 2 - LOWER & CORE

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