Name: Playbook - Michelle Khare - W3/D5 Beginner Bootcamp - Cardio Blast
Uploaded: 2023-12-15T04:46:06.609Z
Duration: 20 min
Description: W3/D5 Beginner Bootcamp - Cardio Blast

I am very sad that this is the end.. Like the end of a good book. 
On to the next!

Drew

My husband and I did my last workout together and we loved it!!!

Carrie Koester

Wow!! I can’t believe Week 3 Day 5 is here! I’ve progressed so much in these 3-4 weeks of Beginner Bootcamp and was able to lose 10 pounds! I feel confident, can visually see my muscles, and feel happier. Onto the next program! 😅🔥

Jordyn

Catherine

Cant believe I finally finished? I feel great and am so proud of myself.

Good morning!! That energized me to take on the day!!

Jackie

This was it-- the last day. I have so much to say about it. 
First of all, I'm in shock at how far I've come in 5 weeks. Yes, it was a 3 week course--part of this was learning that it's OK to rest when my body is exhausted. I was rewarded with renewed strength after resting! 
Second, I never thought it was possible to feel so STRONG. Before this I was casually throwing together a few exercises I had done and knew I could do with ease. You pushed me and I realized that I CAN do more than what my brain is telling me.
Small victories: my heels touch the floor now during Downeard Dog, I can hold a plank for more than a minute, I can do 10 push-ups in a row, etc etc. Thank you for inspiring me and being vulnerable about your struggles too, Michelle. I'm ECSTATIC for the New Year's challenge!! I know it will be hard, but I know that it will be worth it. Thank you so much Michelle. I am so thankful!! 😁😁✌✌

Isabella

Omg after the weekend of thanksgiving I’m so ready to get back at it

Grayson 

I don’t know why my endurance is so bad this week. I couldn’t finish this work out or the last. Feeling like I’m gonna throw up and pass out 😭

Kassy

I’m kind of sad that the third week is already over, but so happy that I pushed through. Thank you🙏🏻

Alicia

This is a 20 minute sweat that covers cardio, core, and abs!

- 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

MODIFICATION: Go slow and steady if you need! No need to rush. 
- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- 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 in line with your toes

Air Squats

- Get into a high plank position
- Hop your feet forward 
- Hop your feet back to the original position

Modified Burpees

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

MODIFICATION: If you’re not able to connect the elbow to the knee, do your best to reach in that direction!
- Stand with your hands at your head 
- Raise one knee up as you twist your torso and tap your opposite elbow to your knee

Standing Bicycles

Beginner Bootcamp - Cardio Circuit 1

MODIFICATION: Go to knees if you need
- Get into a high plank position 
- Lift and raise one arm to the front to full extension
-Lower your hand back to the ground

Plank Front Shoulder Raises

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Stand with your hands behind your head
- Elevate one knee out the side as you lean into that knee with your elbow working your obliques

Standing Oblique Crunches

Beginner Bootcamp - Ab Circuit

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

Standing Quad Stretches

- Stand with your feet together. 
- Hinge forward at your waist as fr 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 open splits 
- Reach overhead and lean to your foot with your hand

Seated Leg Spread - Side Stretches

- Sit in open splits 
- Lean forward between your legs stretching

Seated Legs Spread - Middle

Cool-Down

W3/D5 Beginner Bootcamp - Cardio Blast

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

Michelle Jacobson

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/D5 Beginner Bootcamp - Cardio Blast

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