Name: Playbook - Michelle Khare - W3/D2 Bodyweight - Full Body
Uploaded: 2023-12-12T12:07:32.037Z
Duration: 30 min
Description: W3/D2 Bodyweight - Full Body

Omg the pulses at the end were a killer!! I definitely loved this workout, it ramped up in difficulty nicely. I was expecting the pulses, but still didnt see them coming, you know? 10/10

MARIANA

Wow! I’m just one week my chataranga has improved a lot! I can do the push-up, and hold the plank with my core! I feel so accomplished ☺️👏🏻

Jordyn

Heart pumping and muscles aching. I feel stronger everyday! 💪🙌

David

Uhhh... those squat pulses were killer at the end. 😂😵 good one!!

Isabella

Took me only 20 minutes. Accessible even though I am out of shape. Good burn, especially the squat pulses at the end!

Max HR: 165 bpm
Avg HR: 142 bpm

Adrienne

This was all pretty easy for me untill I got to the pulse squats. A little longer every time, damn girl! 🥵🤪

Nele

Warm-Up

- Tiger Curls 
- Mermaid

Workout

- Seated Twists
- Diamond Push-Up Modified
- Crunch Crossover Knee To Elbow
- Reverse Fly Bodyweight
- Chaturanga
- Squat Pulses

- Start in a high plank position 
- Kick one leg up and back as you get into a modified pike position 
- Lower the same leg and lower out of pike as you bring your knee forward to your chest
- Transition back to the starting position 
- Alternate sides

Tiger Curls

- Sit with one leg crossed over in front of you and the other bent behind you at 90 degrees
- Reach overhead and stretch away from your bent leg in a side bending motion 
- Work both sides

Mermaid

Warm-Up

- Sit on the ground with one leg crossed over the other and your foot planted
- Cross your arm over the leg in front of you 
- Add tension against the knee and twist away from your knee 
- Hold stretch
- Work both sides

Seated Twists

- Keep your hands close
- Bend at the elbows to come down
- Focus on full range of motion

Diamond Push-Up Modified

- 12 EACH SIDE
- Lay on your back crossing one foot over your other knee
- Place your hand near your head and crunch up and across bringing your elbow to your knee on the leg crossed over

Crunch Crossover Knee To Elbow

- Hinge at the waist until your torso is at roughly 45 degrees
- Raise your arms up and back to head height activating your rear delts 
- Lower your hands back to the starting position

Reverse Fly Bodyweight

- Start in a high plank with your shoulders, elbows, and hands in one straight line.
- Pull your abdominals in, engage your core, and push your thighs up and heels back.
- On an exhale, roll forward on your toes and lower your body until your arms make a 90-degree angle at the elbow.
- Pause and hold for a moment, keeping everything engaged.
- On an inhale, press into your hands and flip the tops of your feet down, flowing into an upward-facing dog.

Chaturanga

- Stand with feet shoulder-width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

W3/D2 Bodyweight - Full Body

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