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.

MC Howell

W2/D4 Run a 10K - Running

This was a great recovery to follow up yesterday’s run! I love that active recovery is built into the program and is just as important as the running and body weight training.

Late night stretches before going to sleep are the best 👌 W-2 D-5 done 💜

This was much needed after yesterday’s run! The calf stretches were amazing. I felt my form was better than last week, so it was nice to see progress in that way. Great job everybody! 💃🏽

W2/D5 Run a 10K - Active Recovery

Working my way through some sciatic nerve pain, but not giving up! Officially signed up for a race on Nov. 5. Listening to my body but also trying to push myself is a difficult balance!

I’ve never run 3 miles without stopping in my life, so today felt really amazing! So excited to be around halfway to a 10k now!

Late update! I finished this one on Sunday night. Just in time to finish the week #2. Feels so good to be able to run 3 miles. Like how? Wow, can’t believe it! Ready to take down week 3. We got this team!! 🏃🏽‍♀️🏃🏽‍♀️

W2/D6 Run a 10K - Running

After a shaky few days, it felt good to be back on track and feel like I was working out to my fullest potential!

I'm back after recovering from plantar fasciitis. I learned my lesson of running with Timb socks being a formula for disaster.

The rest was well worth it, and this workout is just the beginning of whipping me back to shape! 💪💪

As always I struggled with the box dips, but this time it was just a little bit easier for me. I was also able to do more crunches than last time!

W3/D1 Run a 10K - Bodyweight Strength

Feels good to be running again, especially when the weather gets colder! I can finally show off the Reeboks haha.

The amount of people sticking through this program is amazing! Keep up the drive, and have fun with it! Also, get crew socks. They will safe your feet.

wow i did it ♡ legs felt so heavy starting this run, but i during the run i became much stronger and felt my best physically in this whole challenge. mentally it was tough tho.. but im inspired by this community and Michelle every day :) rainy hugs from Berlin!

Jule

It's crazy how painful running is in the moment, but the after-feeling completely outweighs the pain. I feel so amazing right now. 😂💪 And the stretch always make me feel complete after the workout, too. Such a great running day! ✨️

Chloe

W3/D2 Run a 10K - Running

You know, performing this workout was like the one time I learned how to play the violin for the first time. Exhausting as hell, but this time it gave me bulk rather than an instrument collecting dust.

This workout definitely felt like a Week 3 workout for how intense it was with the squat jumps!

Had to modify jump squats and lunges due to injured legs but it felt great to be getting back into it again!

Brianna Munoz

The triceps push-ups are still one of my favorite exercises (though also one of the most difficult)! Also my arms and legs feel stronger than last time!

W3/D3 Run a 10K - Bodyweight Strength

Another fun run for the books. If you combine the distance of how we've all ran in this challenge, I'm pretty sure the distance stretches, from the west side of California, past Nebraska. 

That's a LOT of running!! 🏃‍♂️

Today was probably the biggest challenge for me so far—sometimes getting over mental blocks is just as hard as getting over physical ones! Proud to have finished the workout and ready to put it behind me and focus on tomorrow.

W3/D4 Run a 10K - Running

Keep working hard, everyone! Whether you can run 10k, 5k, or even 2k, you will reach your goals as you build up good habits and work towards them. I firmly believe EVERYONE can run 10k. I'm super proud of how far you've all come, now let's finish this week strong! 💪

Great to recover after a run. Feeling fresh! 🏃‍♀️

W3/D5 Run a 10K - Active Recovery

The past week has been rough and I’ve been feeling like I’ve plateaued, so I had no clue how I was gonna do 4 miles, but I’m proud to say I ran it all! Trying to be patient with my body and know that I will have good days and bad days—just glad that today was a good day!

I was able to run 4.40 miles in 51 minutes. Training from this programs has helped me to improve the ability to maintain my pace the whole time while my 11 year old dog was keeping the pace too. I was never able to maintain my pace very well before.

Clara

6.5 km were hard but sooo hyped to see my 10k soon!! 🏃‍♀️

W3/D6 Run a 10K - Running

The run was too short, so I made it a 3miler with fartleks

Pamela B

It was great to have a low-key run today! Having these little breathers really helps me reorient and stay focused!

It was an easy run 🏃‍♀️🏃‍♂️🙂

W4/D2 Run a 10K - Running

I went from walking 2 sets on the wall to 3 sets. At last! My dreams of becoming the next Spiderman are being realized one wall at a time!

Those V-Ups nearly kill me every time, but glad to have another workout in the books!

I have been procrastinating working out for the last couple hours but finally I was like, “I’m not going to give up on this challenge just because I’m feeling lazy.” So I got up and did the workout in my dorm room at 11 pm 😅😂

W4/D3 Run a 10K - Bodyweight strength

Made it a .5mi jog warm-up, 3mi tempo, .5mi cool down

There’s no better feeling than running 3 miles and having it feel like a breeze, especially knowing that just a few weeks ago I would have been dying. So happy to see how I’ve grown during this training process!

I ran 3 miles with no breaks and my breathing was awesome. I also didnt know that I could do long distance and long stride sprints with my breathing being completely fine since I have asthma. My running has definitely improved in a good way. In thinknits all because I am running slower but for longer distances which helps my body to improve faster.

W4/D4 Run a 10K - Running

Another solid active recovery! Having these built into the schedule helps me to stay focused and also taking some “down-time”—I’m really glad they are set up for us!

Not sure if I’m getting sick, been sleeping a lot this weekend, hoping to have a rejuvenated week next week

One of my favorite stretches! I need to do these more often to get more flexible and I will do it!

W4/D5 Run a 10K - Active recovery

Another run in the books! Happy to be one day closer to 10k!

First run in the rain! I was super intimidated but it ended up being so beautiful and foggy.

Finalizing week 4 and getting to the last week of the challenge! Super hyped 🏃‍♀️ Let's go!!!

W4/D6 Run a 10K - Running

I’ve been hitting a mental block these past few days so today was a challenge, but glad I still got this workout in!

1st workout of the last week 💪 my mountain climbers comtinue to be the hardest in this workout but definitely getting better in form. Let's go!!

W5/D1 Run a 10K - Bodyweight Strength

I like this framework; it allows me to fiddle with it depending on what I think my body needs. Today it was .5mi jog warm up, 4mi w/.5mi fast, .5mi recovery, .5mi cool down.

Ran this yesterday and it felt great! Probably the best and most confident I’ve felt during a run so far!

Tiring run with the sun up in the sky but exciting to be in the last week. A little later than never is better. 🤭

W5/D2 Run a 10K - Running

It feels so great to compare where I was when I started vs where I am now and see my progress! It hasn’t been easy but I’m proud of myself for sticking with it!

I was feeling so lazy today but I woke up and started the workout against my will. Only 3 workouts to go!! 💪

I always feel so much more awake both physically and mentally after these workouts! They are not so short that I feel like I hardly worked out, but they are also not so long that I feel exhausted afterwards 😅

W5/D3 Run a 10K - Bodyweight Strength

Hard run for the first 2k but the end was so rewarding! Only 2 workouts to go! 🏃‍♀️

I accidentally ran 4.65 miles today instead of 4.5, but hopefully that will just prepare my body even more for the 5 miles I have to run on Sunday 😅 This was also the “easiest” run I’ve done in that I honestly felt like I could have run another half mile or so!

by far the coldest weather i had to run in but pushed through! Almost there everyone 🎉

W5/D4 Run a 10K - Running

Ready for my last run after such a good stretch! 🏃‍♀️

I feel all stretched and ready for tomorrow’s last run! I’m honestly so excited!! 😁

I really needed this after yesterday :) can’t believe it’s almost the last run of the program! Let’s go!! 🔥🔥🔥

W5/D5 Run a 10K - Active recovery

Ran a local 10k - not a PR, but this was a great program to get me back to running after taking several months off. Thank you so much!

I just ran my first 10k/6.2 miles. It was amazing. I only went out to run 3 miles a d did that a d felt like I could keep going. I never thought I could do something like this.

I just ran six miles without stopping. SIX!! I honestly can’t believe I was able to complete this challenge but I am SO proud of myself for it. This challenge has given me so much more confidence in myself not just physically, but mentally! We did it guys!! 😄🎉

W4/D1 Run a 10K - Bodyweight Strength

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