Name: Playbook - Michelle Khare - W3/D4 Lower Body, Core & Cardio
Uploaded: 2023-02-22T23:59:08.275Z
Duration: 45 min
Description: W3/D4 Lower Body, Core & Cardio

Thank you for challenging me every step of the way!

Hannah Zaragoza

I don't like jumping lunges 😭😭 but I made it through. Ready for day 5!! 😘

Xiomara

Omg, my legs were burning like never before!! Haha awesome work out!! 🔥🔥🔥

Sarah E

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 Lower Body, Core & Cardio

Nick

Aadya

The challenge explanation is awesome! I love the way Michelle shares some important stuff before entering the challenge.

Push Up Challenge Intro

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

yay!! been trying to improve my push-ups for years and haven’t been able to. excited to start this push-up challenge!

W1/D1 Push Up Challenge - Week 1

It was a tough workout 🏋️‍♀️  Enjoyed it 🦾

Hamed

My yoga mat is peppered with sweat 😮‍💨! This was tough but attainable. Really appreciate the in-app timer. 💜

Brandon

otis oates

W1/D1 Upper Body, Core & Cardio

Super intense! I was exhausted at 4 round 2 😮‍💨

sooooo tough, this one nearly killed me. very challenging! thank you!

Jule

Wow! This was so hard but exciting! My challenge begun on circuit 3 and 4 but I made it all the way til the end. My body will definitely be sore tomorrow 😆

W1/D2 Lower Body, Core & Cardio

Much needed strengthing to relief muscle soreness, after yesterday’s intense workout

This series of stretches already give me the confidence to go to the next workout! I feel much more in shape than I did during the Holidays!

Vince Zubalik

I love stretching and often incorporate stretching into every routine I do. This one was no different! Great stretches!

W1/D3 Deep Stretching

Got a good, sweaty workout today! That last cardio section before the walk was tough! But im so glad I made it through!! 💪💕

Chloe

loved it, perfect amount of intensity for me <3

I only had to skip the cross country mountain climbers. It felt so good to sweat!

W1/D4 Lower Body, Core & Cardio

When you crab walk to the store to pick up your eggs, you're either part of the MKFit Crew, or protesting the market to bring the price for a dozen eggs back to a reasonable price. 

Those core workouts are still a killer in the end, but I'm able to do more and more as I keep pumping out these workout days.

Omg it was my first time doing the Crab walk 😂 it was so funny and it made my workout. I'm so happy to be doing this eventhough I'm a little late than everyone else. Week 1 done!! 💪

week one completed! Didn’t realize how much I worked my arms until i got to the carb walk 😅 Great way to end week 1 can’t wait till week 2

W1/D5 Upper Body, Core & Cardio

Anna

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!!!

I'm ready to start week 2 with all the positive attitude! Let's go!!

W2/D1 Push Up Challenge - Week 2 Intro

Modifying less and doing more and feeling ready to kick ass!

Starting week 2 and already feeling a bit of improvements  on my push ups. Still struggling with making them without getting on my knees but working on it. 💪

I feel stronger than in first week. Ready to finish this week with all the attitude!

W2/D1 Upper Body, Core & Cardio

Soo energized to keep going and get to 50 push ups

Kiersten

What a workout! I'm sweating so much and my legs are shaking 😂 moving onto the stretch workout 🏃‍♀️

W2/D2 Lower Body, Core & Cardio

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. 🙌

This stretching routine help me to relax my body at all, really necessary after the lower routine from the previous day.

W2/D3 Deep Stretching

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

Amazing routine! My body was a little sore from Tuesday's workout, but my mind is getting stronger in order to give my 100%.

W2/D4 Lower Body, Core & Cardio

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!!

Week 2 complete pumped up for part 3 stretched out and ready to go!!!

W2/D5 Upper Body, Core & Cardio

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

W3/D1 Push Up Challenge - Week 3 Intro

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!! 💪💕

Week 3, Day 1 done ✔️ I was able to workout with the view of the ocean today and it kept me motivated even though I struggled with the side planks. Looking forward to tomorrow 💪

My shoulders were burning today! 🔥🔥 Not only am I seeing progress in the push-up challenge with my upper body strength, but my LEGS look amazing. Definitely taking notes 📝

W3/D1 Upper Body, Core & Cardio

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

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!

W3/D2 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! ✨💕

This stretch felt so good especially after yesterday’s intensity! Feel warmed up and ready to push into tomorrows workout!

W3/D3 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 Upper Body, Core & Cardio

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.

So happy to have reached week 4 of this challenge. I feel so motivated by doing the exercises not only for the way they are made in order to make me strong, but also because of the motivation that Michelle transmits on every workout and the effort that everyone is giving through out the challenge. Let's go with all the attitude to finish strong.

W4/D1 Push Up Challenge - Week 4 Intro

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 😭

Wow really did not want to work out today, but I did it and I am so glad I did! It’s true you never regret a workout! 9 more workouts to go 💪🏻

W4/D1 Upper Body, Core & Cardio

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🔥🔥

My body was low of energy today and honestly I was thinking to not workout, but my mind keep telling me to do it, no matter what, I needed to continue on this journey.

W4/D2 Lower Body, Core & Cardio

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

My flexibility has improved significantly and I'm so proud of it! Thanks Michelle :)

I needed that stretch in my lower muscles after yesterday! Feeling energized and ready for tomorrows workout 👏🏻

W4/D3 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 Lower Body, Core & Cardio

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

Doing a night time workout is a whole different experience, but this was so gratifying! And that wraps up week 4!!

I love this workout! Definitely feeling stronger and full of energy. I'm so happy to have finished week 4!

W4/D5 Upper Body, Core & Cardio

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 🥳💪🏼

I'm ready to end this challenge with the best attitude. I'm so proud of me for completing the previous weeks. Come on team, let's finish strong!

W5/D1 Push Up Challenge - Week 5 Intro

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!

Soo good! I can feel my arms getting stronger! ✨ the side planks are always a bit tough for me, but I push through with the hip dips!! Let’s go!! 🔥🔥

W5/D1 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 💪

Tuesdays are always very challenging for me! But is sooo worth it! 🔥🔥

W5/D2 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 🙆‍♀️

Since i missed the stretching yesterday it was nice to stretch today after the lower body cardio workout !

W5/D3 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 Lower Body, Core & Cardio

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!

I really loved this final workout! It made me feel so strong and full of energy. For many years I've workout but never by following a program and to be honest the way Michelle made these sessions is amazing. Thanks a lot Michelle!

W3/D4 Lower Body, Core & Cardio

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