Name: Playbook - Michelle Khare - W3/D4 Gym Shred
Uploaded: 2023-12-15T04:46:06.027Z
Duration: 45 min
Description: W3/D4 Gym Shred

Cardio Warm-Up

Superset A:
- Seated Shoulder Press
- Side Lateral Raise

Superset B:
- Front Raises
- Arm Circles

Superset C:
- Dumbbell Arnold Press
- Rear Delt Cable Fly

Cool-Down

TIP: The more you bend your knees, the faster you can go.
- Grasp the stationary handlebars, then place a foot on each pedal.
- Align your feet, straighten your back, position your arms
- Begin pedalling forward, bend your knees slightly and keep them bent throughout the entire movement pattern.
- Keep going for time

Cardio - Elliptical

- With your back supported, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Side Lateral Raise

Superset A

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Front Raises

- Stand while making small circular motions with your hands and arms
- Swap directions on alternate rounds

Arm Circles

Superset B

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Can be seated or standing

Dumbbell Arnold Press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear Delt Cable Fly

Superset C

- Stand on one foot as you bend your leg behind you and grab it with sort hand to stretch your quad
- Swap side on second round

Standing Quad Stretch

- Stand with your feet together
- Hinge forward at your waist as far as you can, stretching your hamstrings

Standing Hamstring Stretches

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

Lying Glute Bridges

- Sit in an open split
- Reach overhead and try to touch one foot with your hand
- Do not bend your knees
- Switch sides on the second round

Seated Leg Spread - Side Stretches

- Sit in an open split
- Lean forward between your legs stretching
- Do not bend your knees

Seated Legs Spread – Middle

Cool-Down

W3/D4 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! ❤️

Rachelle

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.

Shanijah

W2/D5 Gym Shred

Feels great to be back at it! A sweaty one today

I’m so excited to use this all the time in the gym! It’s always a challenge.

Katelyn

W3/D1 Gym Shred

W3/D2 Gym Shred

W3/D3 Gym Shred

W3/D5 Gym Shred

W4/D1 Gym Shred

Pull ups are coming... grip strength has helped! But now it comes down to strength

W4/D2 Gym Shred

The reps were unfortunately wrong which disturbs the training a little :)

Laura

W4/D3 Gym Shred

Forgot to start my watch half way through. 🤦🏼‍♀️ Great workout have gone up in so much weight over the last couple weeks! Thanks Michelle ❤️

W4/D4 Gym Shred

Amazing last workout! So much stronger and have so much more endurance! Thanks Michelle! ❤️

W3/D4 Gym Shred

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