Name: Playbook - Michelle Khare - W4/D1 Gym Shred
Uploaded: 2023-12-15T04:46:06.041Z
Duration: 45 min
Description: W4/D1 Gym Shred

Cardio Warm-Up

Superset A:
- Air Squats 
- Jumping Lunges

Superset B: 
- Leg Presses
- Reverse Lunges

Circuit: 
- Step Up And Knee Drive
- Seated Hamstring Curl
- Seated Calf Raise

Superset C:
- Side Lunges
- High Knees

Cool Down

- Get your heart rate up!
- Your body should be feeling warm by the end of the run!

Cardio - Jog Treadmill

- 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

- Take a large step backwards and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor
- Jump into the air and switch leg positions
- Land in a lunge stance with both knees bent at 90 degrees
- Keep your chest up. This completes one rep

Jumping Lunges

Superset A

- Keep your back flat against the pad, heels flat on the footplate and your core tight throughout the exercise
- Push the platform away with your heels and forefoot
- Extend with control
- Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in
- Return the footplate to the starting position by gradually bending the knees

Leg Presses

- 5 REPS EACH SIDE
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position to complete one rep
- Repeat using the other leg

Reverse Lunges

Superset B

- 10 REPS EACH SIDE
- Hold a dumbbell in each hand as you stand in front of a box
- Step up onto the box 
- Drive your other legs knee up as you reach the top

Step Up And Knee Drive

- 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 Curl

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raises

Circuit

- 6 REPS EACH SIDE
- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position to complete one rep
- Repeat using the other leg

Side Lunges

- Run in place with high knees at 90 degrees
- Increase speed as you feel comfortable

High Knees

Superset C

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

Standing Quad Stretch

- Stand with your feet together
- Hinge forward at your waist as far 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 an open split
- Reach overhead and try to touch one foot with your hand
- Do not bend your knees
- Switch sides on the second round

Seated Leg Spread - Side Stretches

- Sit in an open split
- Lean forward between your legs stretching
- Do not bend your knees

Seated Legs Spread – Middle

Cool-Down

W4/D1 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.

W4/D1 Gym Shred

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