Name: Playbook - Michelle Khare - W3/D5 Push Up Challenge: Upper Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.098Z
Duration: 45 min
Description: W3/D5 Push Up Challenge: Upper Body, Core & Cardio

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

Xiomara

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

Alejandro

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

Jonathan

Today my arms look amazing!! I may be able to go up to 17.5lb dumbbells next week or by week 5! Congrats to everyone who finished week 3 !! 🎉💪🏻

Jordyn

Those hollow rock holds nearly defeated me 😅 but I learned that your mental strength is far greater than your muscles, and you can push your mind to push your body even further 💪🏻 
Great workout. Great sweat. Great day!

Silence

Nice workout to end week 3! my shoulders were burning after the upper body circuits. The L sit shoulder presses were harder than i thought! The core circuit made my abs shake especially during the boat hold. 

Another week down and feeling more accomplished !

Klaira

FRIDAY:

Upper Body Warm Up 

Upper Body Circuit 1:
- L sit shoulder press x 10-12 
- Box dips x 10-12
- Inchworm x 30 sec
- Dumbbell bicep curl x 10-12

Upper Body Circuit 2:
- T push-ups x 30 sec
- Floor press x 10-12
- Hammer curl x 10-12
- DB front raises x 10-12

Core:
- Lying toe taps x 30 sec
- Hollow rock hold x 30 sec
- Plank toe touches x 30 sec
- Reverse crunches x 30 sec

Cardio:
- Walk (fast pace) 15 min

Shoulder rolls x 15 sec
Lateral raise bodyweight pulses x 15 sec
Catch ups x 15 sec
Cobra x 15 sec 
Downward dog x 15 sec

- Lift and roll your shoulders front to back and back to front

Shoulder Rolls

- Raise your arms up laterally
- When your arms are at roughly head height pulse your arms up and down in a short range of motion

Lateral Raise Bodyweight Pulses

- Stand with your arms elevated and extended in front of your palms together
- Leave one hand in place as you swing the other around following your hand with your eyes until it is 180 degrees from the other 
- Rotate back to center and continue back and forth

Catch Ups

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

- Start on your hands and feet, with both shoulder-width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Upper Body Warm Up

- L sit shoulder press x 10-12 
- Box dips x 10-12
- Inchworm x 30 sec
- Dumbbell bicep curl x 10-12

- Sit on the ground with your legs extended out in front of you
- From the seated position press two dumbbells overhead to full arm extension

L Sit Shoulder Press

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box Dips

- From a standing position place your hands on the ground and walk your hands forward until you are in a plank position 
-  Raise your hips and walk your feet to your hands
- Stand upright

Inchworm

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

Upper Body Circuit 1

- T push-ups x 30 sec
- Floor press x 10-12
- Hammer curl x 10-12
- DB front raises x 10-12

MODIFICATION: Go to knees if you need or place hands on an elevated surface (couch, stairs, chair)
- Perform a pushup
- At the top of the push up rotate your torso elevating one arm into the air and make a T shape with your body 
- Alternate both directions

T Push-Up

- Lay on the ground with a dumbbell in each hand and your arms bent at 90 degrees
- Press the dumbbells to full arm extension 
- Lower the dumbbells down to where your elbows touch

Floor Press

- Hold the dumbbells with palms facing the center of your body
- Keep elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- 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

Upper Body Circuit 2

- Lying toe taps x 30 sec
- Hollow rock hold x 30 sec
- Plank toe touches x 30 sec
- Reverse crunches x 30 sec

- Lay on the ground with your legs and hands extended in the air above you
- Crunch up touching your toes with your hands

Lying Toe Taps

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Rock Hold

- Start in a push-up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Alternate sides for time

Plank Toe Touches

- MODIFICATION: Keep knees bent if needed!
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

Core

Cardio - Walk Treadmill

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

Drew

Nick

Push Up Challenge Intro

Aadya

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

W1/D1 Push Up Challenge - Week 1

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!

Owen

W1/D1 Push Up Challenge: Upper Body, Core & Cardio

So intense I hope I’m not sore from my races tomorrow.

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

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!!!

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.

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

Community

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