Name: Playbook - Michelle Khare - W3/D3 Beginner Bootcamp - Lower Body
Uploaded: 2023-12-15T04:46:06.538Z
Duration: 25 min
Description: W3/D3 Beginner Bootcamp - Lower Body

Sweating, in a good way.
It was fantastic! This one felt good, and scratched the muscle itch I was having. Know what I mean?

Drew

The deadbugs were rough for me today, but I loved the challenge

Michelle Jacobson

Them jump squats and lunges kicked my butt, but amazing as always

Carrie Koester

Four rounds of pop squats and back lunges. Got really wobbly and form started to drop with fatigue, so be careful with that!

Time- 30:30
Max HR- 164 BPM
Avg HR- 133 BPM

Adrienne

Wow! I can just feel my legs and abs getting stronger! Those pop squats are killer though 🔥😅

Jordyn

Catherine

My legs are shaking and my abs are on fire but I’m so ready to start my day

Leeza Mihalyo

Great one!! My legs are feeling powerful. Only thing I would suggest would be that of something is 60 seconds or 1 minute, that they should be labeled the same. Two exercises I this one were both labeled with one or the other, and not both. Otherwise good workout!!

Isabella

Omg I’m sweating and burning up but gotta get a good workout in before I go into a food coma!

Grayson 

I enjoy the work outs but there is something about it that isn’t working for me and I can’t quite but my finger on it…. I think it’s the app format more than the actual work outs?

Kassy

- 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 )

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Swings (Side To Side)

Warm Up - Lower Body

- Stand with feet shoulder-width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- 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 Kicks

- 5 REPS PER SIDE
- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Side Lunges

- 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

Bodyweight - Lower Body Circuit 1

MODIFICATION: Step rather than jump, if needed!

Pop Squats

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse Lunges

Bodyweight - Lower Body Circuit 2

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

MODIFICATION: Keep knees bent if needed!
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- 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

Ab Finisher

W3/D3 Beginner Bootcamp - Lower Body

I'm dying and I'm sweating buckets. Thanks! 💃

Clara

Tara

Some moves definitely way harder than others! I enjoyed the cool-down stretches at the end. I nearly gave up part way through because I just don’t have the strength to do some of them properly yet, and I felt sort of silly, but gave myself a minute, and reminded myself I’m not going to be able to change that if I don’t push through, and I did it!! :D

Jade

W1/D1 Beginner Bootcamp - Upper Body

This workout felt short but now that I’ve finished it I feel amazing and strong, such a good feeling! ☺️

Great short workout, just what I need to get back into exercise

Andriy

Maame 

W1/D2 Beginner Bootcamp - Core / Abs

Veronique

i felt the burn in my abs,but yes it was good

W1/D3 Beginner Bootcamp - Lower Body

Nice stretch but I kinda hate how much more flexible Michelle is in comparison 🤸‍♂️

A nice little break from the core excises.

Victoria

W1/D4 Beginner Bootcamp - Deep Stretch and Reset

It has been a while since I thought that 30 sec is a long time 😂

As always, amazing 👏🏼  
If you’re checking out comments, trying to decide if you want to join, this is your sign. Feel empowered, and enjoy the journey!

W1/D5 Beginner Bootcamp - Cardio Blast

Owen

That one felt particularly refreshing. What did everyone else think of this one?

Love this and excited I finally did all the push-ups regularly

W2/D1 Beginner Bootcamp - Upper Body

I love how most of these exercises end in child’s pose. One of my favorite yoga positions

It was great I just noticed that I wasn’t doing the full workout and wasn’t going back and doing it 3 times when it said to.

W2/D2 Beginner Bootcamp - Core / Abs

W2/D3 Beginner Bootcamp - Lower Body

Starting to fall in love with stretching 🙆‍♂️

Feels so good after all that work and sore legs

W2/D4 Beginner Bootcamp - Deep Stretch and Reset

It is a good pain. Pain that is showing progress

W3/D3 Beginner Bootcamp - Lower Body

Community

More workouts from Michelle Khare