Name: Playbook - Michelle Khare - W3/D3 Gym Shred
Uploaded: 2023-12-15T04:46:06.021Z
Duration: 45 min
Description: W3/D3 Gym Shred

Rachelle

Warm-Up

Circuit A:
- Rope Tricep Extensions
- Cable Curls 
- Narrow Tricep Push-Ups

Circuit B:
- Incline Dumbbell Curls
- Single Arm Reverse Grip Tricep Extension
- Zottman Curl 

Superset: 
- Alternate Dumbbell Curls 
- Overhead Tricep Extensions

Cool-Down

- 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

- 12 REPS EACH SIDE
- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeat on the opposite side

Bird Dog

- 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

- 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

Warm-Up

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

- Hold handle with palms facing out
- Curl the handle engaging your biceps
- Return to the initial position

Cable Curls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Narrow Tricep Push Up

Circuit A

- Start at an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position to complete one rep

Incline Dumbbell Curls

- 6 REPS EACH SIDE
- Perform a single arm cable pushdown with an underhand grip ( palm up )

Single Arm Reverse Grip Tricep Extension

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman Curl

Circuit B

- 6 REPS EACH SIDE
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating Dumbbell Curls

- Engage triceps as you extend your arms
- Keep core tight

Overhead Tricep Extension

Superset

- 6 REPS EACH SIDE
- Get into a side plank position 
- Take your upper arm and reach under towards the back in a reach-through motion
- Switch sides halfway through

Side Plank Reach Through

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

Low Plank

- 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

Cool-down 2

W3/D3 Gym Shred

I am shaking!!! Such a great workout! I feel so accomplished 👍🏻

Jordyn

I have never sweat this much ever!!! And I did marching band for several years in Texas heat

McKenzie

LaMonique

W1/D1 Gym Shred

Bella

It’s been awhile since I’ve worked out my upper body, and this was a great start! Definitely gonna be sore tomorrow!!

Kristle

ADAM

W1/D2 Gym Shred

Pretty hard but definitely worth it. I also added a 10 min job to start.

For some reason I could feel my core shaking for most of the exercises today... thanks for a great workout! I remember why this is one of my favourites in the program! ❤️

W1/D3 Gym Shred

Would be nice to have some shoulder stretches in the cool down since that was the area we focused on.. either than that amazing workout Michelle! ❤️💪🏼

W1/D4 Gym Shred

The ropes in the last set of exercises were so tiring! But I feel so proud of myself for completing the workout! 🥵💪🏻
Would love to see cool-down added in all workout sessions ☺️

Yoana

Didn’t have ropes but I added in some push-up variations!

Way to end the week with a BANG! To be completely honest I am struggling to type right now! Thanks Michelle for pushing me today! ❤️

W1/D5 Gym Shred

Had to cut the last super set out due to time, but man my legs are burning! (In a good way of course)

I swapped the high knees for the hip abductor machine because I did not have the motivation for that. Overall it was fabulous! My legs feel like jelly!

Olivia

More weighted or machine work outs specifically for the gym shred. I want to take full advantage of the gym (it costs money lol) instead of spending half of it doing workouts that I can do from home.

Kris

W2/D1 Gym Shred

Forgot headphones today and my backups died. So mental strength was tested today. My pull ups and grip strength need work but enjoyed the workout! Thanks Michelle ❤️💪🏼

W2/D2 Gym Shred

Pretty good. Planks were hard and didn’t do all the reps. Definitely tired.

Marley

Really sore and tired today. Had to push through. Hard workout today. Really pushed myself.

Im wondering if there was a typo for one of the sets? It said only 1 rep.

W2/D3 Gym Shred

W2/D4 Gym Shred

This workout always gets me! Thanks Michelle! ❤️

The last circuit always gets me! Having a rough day so my head was a little out of it today but glad i made it through.

W3/D3 Gym Shred

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