Name: Playbook - Michelle Khare - W4/D1 Run a 10K - Bodyweight Strength
Uploaded: 2023-12-15T04:46:06.628Z
Duration: 45 min
Description: W4/D1 Run a 10K - Bodyweight Strength

I totally forgot these weeks existed. I've been repeating Week 3 for a while. 🤣
Now that groundhog week is over. I'm ready to take on these new(at least to me) workouts in strides!

Vince

Okay, this one felt so good after a break. Great to pick it back up. Ohh those push ups 🔥🔥
Another great one, thanks Michelle ❤️

Komal

Those side laying tricep extensions were a CHALLENGE, but it felt good to get lots of upper body work in today!

Jaime

Risa

This workout felt really good! I added a bit of punching bag work into it as well because I finally had access to a punching bag after awhile which made the workout even more fun (and tiring)! 😂

Sienna

I had a good workout! Those supermans are always tough for me but I’m glad I got them done. I was getting a little behind and discouraged the last few days but I’m excited to get back into this and finish strong💗

Ashley

Great energizing workout! I was super sleepy and this made me completely wake up. Still struggling with pull ups but working through 💪

Xiomara

Congrats on getting married! Work out was good, feeling burnt out, but the workouts aren’t too intimidating on a hard day, glad to get it in. :)

Ruth

What a great way to start the week 🔥🔥 the sit ups are still a bit hard for me to do haha but it’s awesome to feel the burn ✨ Happy beginning of 4th week everyone!!

Sarah E

My triceps will be sore tomorrow 😂 nice way to start week 4!

Klaira

Great way to sarat the week! Great job everyone whose at W4 🏋️‍♀️💪

Hamed

Reverse Push-Up
Side Laying Tricep Extension
Single Leg Bridge
Sit Up
Skater Jumps
Supermans

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

Reverse Push-Up

- 10 REPS PER SIDE
- Lay on your side with your arms crossed over your chest and your upper arms palm on the ground at your shoulder
- Press the palm against the ground lifting your torso up into the air and activating the tricep
- Lower back to the ground and release the tension

Side Laying Tricep Extension

- 12 REPS PER SIDE
- Lay out your back with your legs bent and your feet firmly planted
- Lift one foot off the ground at a 90-degree angle to your hips
- Lift your pelvis off the ground into a bridge until your body is straight from your shoulders to your knees
- Lower back to the starting position

Single Leg Bridge

- Lay on the ground with your legs bent and your feet flat on the ground
- Sit up to just past vertical 
- Lay back down with control

Sit Up

- Jump side to side in speed skater motion

Skater Jumps

- 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

Circuit

W4/D1 Run a 10K - Bodyweight Strength

Such a great workout 💪 had me sweating!!!

Jillian

Definitely challenging if you haven’t worked out in a while but makes you feel so good afterwards :)

Aida

Susan

W1/D1 Run a 10K - Bodyweight Strength

This was a little for a beginner runner, I was able to do half a mile in a jogging state. That was a lit for me I will keep working on this for a while for sure

Heather

aiden

W1/D2 Run a 10K - Running

Looooved this! Used this as a finisher, let’s say it was a lot :D

Lissy

Marguerite Faure

Martina

W1/D3 Run a 10K - Bodyweight Strength

It was great! I am super sweaty 😂 but confident that I will be able to run a 10k in april 🙌🏻🙌🏻🙌🏻

Tessy

Just the push I needed to get outside. Nothing like some fresh air for the run :)

Christina

W1/D4 Run a 10K - Running

this was a much needed recovery session. i had to substitute a couple of the stretches out for different ones because they weren't stretching me enough. it was overall great!

Alissa Goodberlet

Cristina Herrera

W1/D5 Run a 10K - Active Recovery

Spotify really understood the brief today- I had some old school bangers that made for an epic session. Highly recommend B.o.B Magic to add a skip to your step 😎 😃

Anna

Not feeling so good but managed to run 2.4pm instead of 3.2km

W1/D6 Run a 10K - Running

Shortened the breaks, and then it was exactly what I needed ☺️

Wow I thought this workout seemed simple but it really got my heart racing 😍😍

W2/D1 Run a 10K - Bodyweight Strength

I'm running a tad faster, which is awesome to see 😀

It felt so good being able to run 1.5 miles without stopping! 6.2 still feels pretty far off but with each day I’m getting more confident that I can do it.

Running 1.5 miles has started to become a hit or miss with me. It either feels really good or it’s lowkey a struggle! I’m gonna start running outdoors because staring at the numbers on the treadmill is killing me🥵

Camille

W2/D2 Run a 10K - Running

Great life choice 👌 Those wall walks were a fun addition 😀

Much more exhausting than I thought but never boring :D loooooved it

W2/D3 Run a 10K - Bodyweight Strength

Wow. I can’t believe I just that! Feels awesome

Kirpa Kaur

I was nervous going into today’s run because I wasn’t sure I’d be able to hit 2.5 miles without stopping, but each day this program has shown me I’m capable of way more than I even realize! Felt good to get out there and knock this run out.

W4/D1 Run a 10K - Bodyweight Strength

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