Name: Playbook - Michelle Khare - W3/D5 Gym Shred
Uploaded: 2023-12-15T04:46:06.036Z
Duration: 45 min
Description: W3/D5 Gym Shred

Warm-Up

Superset A:
- Leg Press
- 45 Degree Side Bend

Superset B: 
- Air Squat 
- Seated Hamstring Curl 

Superset C: 
- Incline Dumbbell Press
- Reverse Push-Up

Circuit:
- Battle Ropes (Double) 
- Bear Crawl
- Battle Ropes (Circles)

Keep your shoulders back and relaxed as you walk for time

Cardio - Walk Treadmill

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- 6 EACH SIDE
- Keep your arm fully extended 
- As your raise your torso engage your obliques
- Pause at the top and lower slowly

45 Degree Side Bend

Superset A

- 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 inline with your toes

Air Squats

- Sit in a hamstring curl machine adjusted to you (The footpad should rest just above your ankles)
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to starting position

Seated Hamstring Curls

Superset B

- 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

- Hang from a barbell in a plank position 
- Pull upper body hip to the bar
- Lower back to full arm extension

Reverse Push Up

Superset C

- Stand with your feet slightly wider than shoulder-width apart
- Grab the ends of two battle ropes with your palms facing each other
- Bend at the hips and knees to sink into a quarter squat
- Keeping your back straight and chest up, quickly raise and lower both ropes at the same time

Battle Ropes (Double)

- Start on your hands and feet with your legs bent at 90 degrees
- Lift knees off the floor
- Keep a neutral spine

Bear Crawl

- Stand with your feet slightly wider than shoulder-width apart
- Grab the ends of two battle ropes with your palms facing each other
- Bend at the hips and knees to sink into a quarter squat
- Keeping your back straight and chest up, quickly move the ropes in a circular motion

Battle Ropes (Circles)

Circuit

W3/D5 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.

W3/D5 Gym Shred

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