Name: Playbook - Michelle Khare - W3/D4 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.090Z
Duration: 45 min
Description: W3/D4 Push Up Challenge: Lower Body, Core & Cardio

I love this workout! My legs are stronger than in week 1 and I can feel their power at every exercise.

Alejandro

Almost done with week three! These lower and cardio days burn so many cals! 🔥

Jordyn

Such a good workout loved the intensity! Felt it was increased but the added reps wasn’t expecting that which I love, keeps the workout fresh!

Jonathan

Wow! I felt great today doing this workout, it was difficult but nothing can beat the incredible feeling after it’s done ✨

Silence

Great leg workout ! I enjoyed the variations in the squat exercises. the cardio and core had me out of breath at the end.

Klaira

THURSDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Squat to reverse lunge x 45 sec
- Weighted hip thrust x 12
- Bodyweight bulgarian split squat x 12 each side
- Wall sit x 45 sec

Lower Body Circuit 2:
- Single leg calf raises x 15 each side
- Glute bridge marches x 45 sec
- Goblet squats x 12
- Overhead walking lunges x 12 each side

Cardio & Core:
- Shuffle squats x 20 sec 
- Cross body mountain climbers x 20 sec
- High knees x 20 sec
- Jumping lunges x 20 sec
- Heismans x 20 sec 
Rest 60 sec

Cardio:
- 10 min Walk (fast pace)

Supermans x 15 sec
Dead Bugs  x 15 sec
Clam with extension x 30 sec (15 sec each side)
Frankensteins x 15 sec

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- 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 to complete one rep

Dead Bugs

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Once your knees are apart as for as you can extend the upper leg to the sky
- Lower your upper leg in the reverse motion to the starting position

Clam With Extension

- Walk forward with your hands held straight out in front of you
- With each step kick your leg up towards your  hands and back to the ground

Frankensteins

Lower Body Warm Up

- Squat to reverse lunge x 45 sec
- Weighted hip thrust x 12
- Bodyweight bulgarian split squat x 12 each side
- Wall sit x 45 sec

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

Squat To Reverse Lunge

- Take back support on an elevated surface with knees bent and feet on the floor.
- Your feet should be just shoulder width apart. Support from the bench should be taken by resting your body on the upper back, just below your shoulder blades.
- Keeping your body balanced. Push through your heels and lift your pelvis until your thighs and parallel to the ground and the bent at knees reaching 90-degree angle.
- Squeeze your glutes at the top and then return to the initial position.

Weighted Hip Thrusts

- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bodyweight Bulgarian Split Squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

Lower Body Circuit 1

- Single leg calf raises x 15 each side
- Glute bridge marches x 45 sec
- Goblet squats x 12
- Overhead walking lunges x 12 each side

- Perform a single-leg standing calf raise on the ground
- Pause at the top for 5 seconds and lower back to the ground

Single Leg Calf Raise And Hold

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge

- 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
- Step forward and lower down until knees are 90 degrees again
- Work both sides

Overhead Walking Lunges

Lower Body Circuit 2

- Shuffle squats x 20 sec 
- Cross body mountain climbers x 20 sec
- High knees x 20 sec
- Jumping lunges x 20 sec
- Heismans x 20 sec 
Rest 60 sec

- Lower into a squat and touch the ground with one hand
- Pop out of the squat and jump away from the side you just landed on
- Land and lower into a squat touching the ground with your outside hand
- Repeat back and forth

Shuffle Squat

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- 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

- Stand, then shuffle with small steps laterally a few steps 
- Pause and raise your inside knee to the outside elbow
- Shuffle back and repeat to the other side.

Heisman

Cardio & Core Circuit

Cardio - Walk Treadmill

W3/D4 Push Up Challenge: Lower Body, Core & Cardio

Drew

Nick

Push Up Challenge Intro

Aadya

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

Xiomara

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! 🌸

Chloe

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.

W2/D2 Push Up Challenge: Lower Body, Core & Cardio

Really appreciated this. It felt nice and easy, but I’m also doing one of the flexibility programs daily. 
If you’re not already, I suggest doing the flexibility program with your workout. Either before, after, or both! I think that is already a suggestion the the program page, but I’m just throwing that out there. It makes a big difference.

The last one, the wall stretch really made me feel like I was gonna break in half 😆 Such a good way to transition to day 4. 🙌

W2/D3 Push Up Challenge: Deep Stretching

It looks intimidating, but I’m telling all of you, it flows along and you will make it through! Breathe methodically, and focus. You can do it!

When I saw "5 rounds" I was like "why Michelle why? 😫" but I made it through (still a little late but well). Let's go!!! 💪

Was not expecting the 5 rounds for each set at the end but had to push through glad I did

W2/D4 Push Up Challenge: Lower Body, Core & Cardio

I have zero push-up strength.. I can lift, carry, throw, punch, but not push-up. Maybe I’m doing it wrong, but I am seeing progress! Which is very plain to see considering what I just said about having zero strength. Keep at it!!

Woah, those flutter kicks are a lot harder than they look!! Especially when you're in the moment, and already in pain from the previous move, my core is usually on fire when doing those.

Nevertheless, I had a blast working out today! I  asually added a couple of pull-ups here and there, too, as an extra customized move, lol! Can't lose any progress from the pull-up program, haha!

Yay! I finally finished week 2 (I almost frozen on my walk but I did it) 🤸‍♀️ Ready for week 3!!

W2/D5 Push Up Challenge: Upper Body, Core & Cardio

I'm feeling so full of energy to start week 3 with all I have!

W3/D1 Push Up Challenge: Push Up Challenge - Week 3 Intro

Girl…. I’m not going to post this publicly because I was the last one to comment on this workout anyway, but AHH 🤍🤍🤍🤍 I loved that one!! It’s my favorite. It’s felt like scratching an itch, or massaging the muscles! Perfect way to start the week

THAT WAS MY FAVORITE THUS FAR!!!

It was awesome. I feel like Louisa, from Encanto.

My arms are in pain, but it's a good pain!! I'm excited for all this growth, and I'm ready to get better with these push-ups this week! Let's do this, guys!! 💪💕

W3/D1 Push Up Challenge: Upper 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!!

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! 💕💪

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

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

Great stretching after that killing week 3, day 2 workout ❤️ feeling ready for tomorrow 💪

I was feeling a bit sore, especially my legs from yesterday’s exercises! But this helped a lot! ✨💕

Sarah E

W3/D3 Push Up Challenge: Deep Stretching

The hardest part of today's workout was walking in this -18° C weather 🥶 Now ready for week 4! 💪

Incredible way to finish week 3. Full of energy and ready to start week 4, let's go!

Such a good workout for the end of the week definitely feelin it!

W3/D5 Push Up Challenge: Upper Body, Core & Cardio

Guys, we got this. Let’s gooo! 💪🏽

I hurt my neck probably from not sitting properly in the office 🙃 so this new week already has become an extra challenge but I'm determined to start it, even if I'm a little slower than usual 💪 let's go!!!

can’t believe it’s already week 4! happy i made it this far and loved being able to see small improvements since week one.

W4/D1 Push Up Challenge - Week 4 Intro

Oo! Felt that!! I love this so much. 
That was a breakthrough moment for me. I made some serious progress in the push-ups, and it’s getting real! Guys, mind over matter. You CAN!

Week 4, Day 1 done! My neck wasn't my ally today but I made it 💪Those side planks remain to be one of my biggest enemies 😭

Kiersten

W4/D1 Push Up Challenge: Upper Body, Core & Cardio

Loved it! It was the death of me, because of a very necessary off week. But I’m back, BAY-BEEE! Ready to go! It’s worth every second of it. Go for it, this is your sign!!!!

This workout was super challenging. I felt a bit frustrated because I had to modify burpees and jumping lunges but I'm happy I pushed through 💪 day 3 let's go!!

I’ve been a little behind with the challenge, but Tuesdays work outs are always so satisfying to complete! Can’t wait to catch up🔥🔥

W4/D2 Push Up Challenge: Lower Body, Core & Cardio

These are great stretches, but don't make much sense in the order they are in. Reordered them to make a structured stretch session.

Pamela B

That felt amazing!! I’m ready for day four. You’ll be thanking Michelle for this

My sore neck needed that 🥺 always great to stretch, I feel my body much more relieved now. Day 4 let's go! 💪

W4/D3 Push Up Challenge: Deep Stretching

Getting through week 4 was tough! Both physically and mentally. I'm still doing it and it's still super hard but I'm doing my best and not giving up! 💪

I was shaking by the end of this workout! My whole lower body is absolutely pumped! 💪🏻🔥

Thursdays are a challenge for me, but honestly after finishing the workout I feel stronger and full of energy.

W4/D4 Push Up Challenge: Lower Body, Core & Cardio

I’m just now realizing that I have several workouts on her that I deemed my favorite 😂 
This is one of them!

I think the upper body day is my fave. This one made me feel like a tank!!! You wanna feel that rush of energy and accomplishment, then what are you waiting for?!! You got this!!!

Week 4 finally done! Not much to day this time, just super excited to start the last week of the challenge 💪

W4/D5 Push Up Challenge: Upper Body, Core & Cardio

I feel better, and ready to go.
I know it looks like I fell off the wagon, but I’ve been busy with things that kept me gone from home, and/or working until midnight then waking up at 6 to do it all again.. I’ve felt bad mentally, because I love my workout time, but I must say, I’ve enjoyed using my stronger body for everyday life. I’m disappointed in the fact that I was forced to not get my workouts in at times, but I’m so glad to have tonight to do one!

I can't believe we're in week 5!! Time flies for real!! I definitely can't make it by Friday but I'll finish this week by Sunday for sure 💪excited to see my 50 push ups complete 🤸‍♀️ everyone let's go!!!

Excited to head into the last week of the challenge ! keep it up y’all 🥳💪🏼

W5/D1 Push Up Challenge - Week 5 Intro

That.. was… HARD. Make sure you’re fueled up, well rested and warmed up before doing these programs, or else you will NOT get the full potential of true results. If life is making the fitting of workout into your schedule impossible, then don’t push. Stay active, but don’t do things like this on 3 hours (or any inadequate number) of sleep, and without the proper fuel. You got this, as long as you keep that in mind. Now, GO GET IT!!

I started this challenge late and I also had some bumps on the way which is why I'm only starting week 5 now but I'm doing it motivated and ready to kill it even if it's a little later than everyone else ❤️ everyone great work! 💪

A day behind because I wasn’t feeling well yesterday,  but I’m glad I took a day off for myself. Feeling great after todays workout!

W5/D1 Push Up Challenge: Upper Body, Core & Cardio

Starting this program, I had to do modified burpees because I couldn’t even do 1 regular push-up! I can’t believe I just did 4 rounds of burpees all with regular push-ups! The progress is insane! 👏🏻🔥

So happy to be done with day 2 finally! I had some bumps on the way and day 2 is specially hard for me but I made it 💪

W5/D2 Push Up Challenge: Lower Body, Core & Cardio

My legs feel so great after those stretches, time for lower day 👍🏻

Great stretch 👌 there's only one movement that says 45 reps instead of 45 seconds that might be a bug so you don't have the timer for it. Other than that, I feel much more loose now 🙆‍♀️

W5/D3 Push Up Challenge: Deep Stretching

So proud of how far I’ve come in this challenge. The first 4 weeks went perfect, and then a bump in the road with COVID came and I missed many days. But I AM finishing this challenge tomorrow! Woohoo!! 👏🏻🔥

I am almost done! Super late but not giving up 💪Lunges are always a struggle but little by little I feel like I'm doing better. 🙆‍♀️

W5/D4 Push Up Challenge: Lower Body, Core & Cardio

Man… it’s kind of like the end of a really good book. Sad that it’s over, but it was so good! I could go through it again and see even more progress, I know. It’s been amazing, and I loved every painfully awesome second of it!

I cannot believe I achieved 50 push-ups in 2 hours!! This program helped me out so much, not only physically but mentally! In the beginning I could barely even do 5 regular pushups, and I just did 50!! Congrats to everyone who finished!! We did it 👏🏻👏🏻❤️

I forgot to mark this workout complete last week but so happy to have wrapped it up 😍💪 I feel so much stronger than 5 weeks ago!

W3/D4 Push Up Challenge: Lower Body, Core & Cardio

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