Name: Playbook - Michelle Khare - W3/D2 Summer Sculpt - CORE & CARDIO
Uploaded: 2023-12-15T04:46:06.030Z
Duration: 45 min
Description: W3/D2 Summer Sculpt - CORE & CARDIO

Hannah

That was a difficult yet fulfilling workout drenched in sweat and muscles are twitching! I love that feeling after accomplishing a great workout!

Jonathan

Dead. 💀😂
Toughest one so far! I had to rest for a little while after the Burpees because they took it out of me but so glad they were part of this session 🏋🏽

(Completed 03/07)

Suki

I love that these workouts give me confidence. ❤️

David

This was actually my first time encountering burpees! Definitely need to work on my push-up form 😅, but this was a great workout regardless!

Michelle

Y’all we did this as a crew yesterday and added a box jump to the burpees…oof, happy solstice everyone 😅😅😅

This was the toughest day by far! I mean sheesh! 😂 Feels like Michelle tried to murder me with this one but jokes on her because I’m still here and feeling stronger than ever!!!

Troy

Wow, this one was killer! I definitely had to place myself but am super proud of having completed the workout!

Hannah Zaragoza

I loved the challenge.  I’m all out of breath.  💪

Noraileen

Omg burpees?? Toe touching?? This one kicked my ass but I’m thrilled I managed it 😁

Sarah

Today was so challenging!! Cardio/HIIT based workouts always get me 🔥😅

Jordyn

I’m Lovin’ It! This workout was the McDonald’s of workouts, and I mean that in a great way! Super sweaty, but VERY gratifying!! 1,000,000/10 🍔🍟

Silence

I’m glad I’ll have some time off coming up dunno how much energy I have left to continue working and the program. Today pushed through and felt good

Dead bugs & Toe Taps. 😭✨️ My abs are in so much pain, but it was so worth it!! This workout definitely took/gave me a TON of energy, so I feel like running all over the place right now. 😂🏃‍♀️

Chloe

That was definitely a difficult one. Great workout though

Kyla

The plank to 3 legged dogs were INTENSE!! Happy first day of summer everyone! Time to jump in the pool to cool off!!

Lindsey

I HATE BURPEES! Was I excited... NO! Did I enjoy doing them... NO! But did I feel so accomplished, happy and proud of myself... YES! Thanks for the workout Michelle! Not only feeling physically stronger but mentally as well! 💪🏼

Rachelle

I also wanted to add that today is summer solstice! It was a great way to start off the summer. I opened up the windows this morning and did the workout felt so good

Amanda

Okay so a few things lol. I made the Thai peanut bowls last night for dinner and they were a hit! Sooo good. Now onto this workout today lol. It was rough, I felt like I was on an episode of challenge accepted. The burpees got me and the toe touch at the end had me grunting out loud. So proud that I got through it!

The last circuit is like your best friend: They want to see yourself grow, no matter how much it could hurt you.

Now if only my best friend of a last circuit could buy me a drink afterwards. That would sure be something. 🍾

That was a hard one, so let's finish STRONG this week! 💪💪

🦵🦵🦵🦵🦵🦵🦵

Vince

Warm Up 
- Cardio of your choice (5 minutes) 
- Low Plank 30s
- Cat Camels 30s

Circuit A
- Plank to 3 Legged Dog 3x20 (10 each side) 
- High Knees 3x30s 
- Plank Jacks 3x20 (10 each side) 
- Jumping Jacks 3x30s 

Circuit B
- Dead Bugs 3x16
- Russian Twists 3x20
- Mountain Climbers 30s
- Pike Toe Touches 3x16

Cardio - Jog Treadmill

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

Cat Camel

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

Low Plank

Warm Up

- 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 (10 Each Side)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- 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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Circuit A

- Lay flat on there ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
- Lower them back to the starting position

Dead bugs (8 each side)

- MODIFICATION: put feet on ground with bent knees 
- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- 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

Circuit B

W3/D2 Summer Sculpt - CORE & CARDIO

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/D2 Summer Sculpt - CORE & CARDIO

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