Name: Playbook - Michelle Khare - W3/D2 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.056Z
Duration: 45 min
Description: W3/D2 Push Up Challenge: Lower Body, Core & Cardio

Not to scare anyone seeing this, but all the comments are right. That was a burn!!! It was great though, and I feel so ready to take on anything!!

Drew

Wow, those Hollow Rocks are much harder than they look! And wow, today's workout was super difficult, but it's always exciting to feel pain, cus then I know that I'm growing my strength rather than becoming stagnant in my fitness progress. Let's keep at it, guys! 💕💪

Chloe

Not sure what I am doing wrong but the "45min" workouts are taking me nearly an hour and a half to finish. I'm following the rest times and the workouts but not sure why it's taking so much longer than 45min

Ruth Gleason

Wow! Michelle, it's a great tactic to put the hardest moves later on so when they come out I'm already halfway through and won't let myself quit 😆 I died and I'm waiting to come back to life still 😵‍💫 great 2nd day!

Xiomara

Wow!! So intense!! Haha I got a little frustrated cause I struggled doing the burpees but I push through!! Glad I did!! Let’s goo! 🔥🔥

Sarah E

The cardio gets me every workout lol But this program incorporates muscle work and stamina work, and I feel like I get such a good workout everyday!💪🏻

Jordyn

My core is burning after that workout. Can’t wait for the stretch day tomorrow and see what the rest of the week has in store!

Jonathan

This was truly one of the hardest ones yet! I was sweating after the first set! But the harder they are, the more gratifying it is to finish strong!

Silence

Tuesdays have been the most difficult day throughout this program, but I keep going no matter what happens because my mind is stronger than my body.

Alejandro

Tuesdays are mean, Michelle. I know it’s for my own good but 🥵😵

Nice workout ! The fire hydrants and donkey kicks always burn more than i expect.

Klaira

TUESDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Goblet squats x 12
- Weighted walking lunges x 12 each side
- Squat to reverse lunge x 45 sec
- Curtsy Lunges x 45 sec

Lower Body Circuit 2:
- Donkey kicks x 15 each side
- Fire hydrant x 15 each side
- Lying glute bridge & hold x 45 sec
- Walking lunges x 45 sec

Cardio & Core Circuit 1: 
(30 sec ON/15 sec OFF)
- Burpees
- Mountain climbers 
- Pop Squats
- Jumping Jacks

Cardio & Core Circuit 2:
(30 sec ON/15 sec OFF)
- Jumping lunges 
- Plank to three legged dog
- Sit up
- Hollow rock

Bird dogs x 30 sec (15 sec each side)
Side lying leg lifts x 30 sec (15 sec each side)
Standing saw x 15 sec
Standing leg lifts x 15 sec
Side steps - squatted x 15 sec

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Lay on your side with your legs stacked and your torso elevated by your arm 
- Raise your upper leg up into the air in a controlled manner. 
- Lower your leg down to the starting position.

Side - Lying Leg Lifts

- Stand in a wide stance with your arms held straight out to your sides
- Hinge at the waist and pivot taking one hand to the opposite foot
- Return to the starting position and repeat both directions

Standing Saw

- Stand with your hands at your hips
- Raise one leg at a time to the front until it is parallel to the ground

Standing Leg Lifts

- Step out to one side and squat
- Step back to center and then the opposite side

Side Steps - Squatted

Lower Body Warm Up

- Goblet squats x 12
- Weighted walking lunges x 12 each side
- Squat to reverse lunge x 45 sec
- Curtsy Lunges x 45 sec

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Weighted Walking Lunges

- Perform a body weight squat 
- Step back into a reverse lunge 
- Continue back and forth alternating legs after each squat

Squat To Reverse Lunge

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Repeat on the opposite side

Curtsy Lunge

Lower Body Circuit 1

- Donkey kicks x 15 each side
- Fire hydrant x 15 each side
- Lying glute bridge & hold x 45 sec
- Walking lunges x 45 sec

- 30 SECONDS EACH SIDE
- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeeze your glutes 
- Lower back to starting position

Lying Glute Bridge Hold

- Take a large step forward with the right foot and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.

Walking Lunges

Lower Body Circuit 2

(30 sec ON/15 sec OFF)
- Burpees
- Mountain climbers 
- Pop Squats
- Jumping Jacks
Rest 30 sec

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

MODIFICATION: Step instead of jump
- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat
- Hop back up to starting position

Pop Squats

- 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

Cardio & Core Circuit 1

(30 sec ON/15 sec OFF)
- Jumping lunges 
- Plank to three legged dog
- Sit up
- Hollow rock
Rest 30 sec

- Start with a shoulder-width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees to complete one rep
- Jump switch your feet in mid air for the next rep
- Keep your chest up

Jumping Lunges

- 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

- Lay on the ground with your legs bent and your feet flat on the ground
- Sit up to just past vertical 
- Lay back down with control

Sit Up

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

Hollow Rock

Cardio & Core Circuit 2

W3/D2 Push Up Challenge: Lower Body, Core & Cardio

Nick

Push Up Challenge Intro

Aadya

I was looking forward a new challenge ❤️ let's goooo

W1/D1 Push Up Challenge - Week 1

Anna

Round three of this program, starting stronger than ever!

This program is even better the second time around!! Loved that workout, and I’m feeling energized!

W1/D1 Push Up Challenge: Upper Body, Core & Cardio

So intense I hope I’m not sore from my races tomorrow.

Owen

W1/D2 Push Up Challenge: Lower Body, Core & Cardio

This was exactly what I needed today- my poor legs were in so much pain! Still sore of course, but I feel so much more mobile now! 🌸

W1/D3 Push Up Challenge: Deep Stretching

I’m here for round two of this program, and it’s even better the second time around 👌🏼

The description says you don’t need any Equipment so I don’t have any and it wants me to be on a treadmill

Alison

W1/D4 Push Up Challenge: Lower Body, Core & Cardio

Over all it was great I can’t do a treadmill and can’t replace it

I love the mix of weights and cardio in this one! Tho I personally did some wrist stretches in between each move just to give my wrists a break! By the time I was done, my wrists don't feel strained! Love it! 💕

W1/D5 Push Up Challenge: Upper Body, Core & Cardio

Getting harder than week 1? Oh boy, my body is gonna be super sore then, but it's still exciting to think how much stronger we'll be in 4 weeks 💪 let's do it!!!

W2/D1 Push Up Challenge - Week 2 Intro

Those Side Laying Tricep Extensions are much harder than they look, in my opinion! 🫣 But otherwise, today's workout was absolutely amazing! Feeling strong and accomplished, my arms truly needed some work today! 💕

W2/D1 Push Up Challenge: Upper Body, Core & Cardio

trinity

Today was tough. I skipped half of the last circuit but I’m glad I got my body moving.

W3/D2 Push Up Challenge: Lower Body, Core & Cardio

Community

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