Name: Playbook - Michelle Khare - W4/D1 Push Up Challenge: Upper Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.111Z
Duration: 45 min
Description: W4/D1 Push Up Challenge: Upper Body, Core & Cardio

Oo! Felt that!! I love this so much. 
That was a breakthrough moment for me. I made some serious progress in the push-ups, and it’s getting real! Guys, mind over matter. You CAN!

Drew

Week 4, Day 1 done! My neck wasn't my ally today but I made it 💪Those side planks remain to be one of my biggest enemies 😭

Xiomara

Kiersten

Wow really did not want to work out today, but I did it and I am so glad I did! It’s true you never regret a workout! 9 more workouts to go 💪🏻

I challenged myself to a regular push-up instead of a knee push-up today and failed at 11! I started at barely able to do 1 regular push-up! The progress I’m seeing is insane, let’s keep going!! Happy Week #4 🎉🎉

Jordyn

Amazing way to start week 4. I feel stronger than in previous weeks and also my confidence has increased significantly. Let's give everything to finish strong!

Alejandro

Wow! I felt the burn in my arms!! 💪🏽🔥 I was excited cause I was better doing the side planks than last time :) still I haven’t been able to hold the whole 45 seconds but I feel stronger ✨ great job everyone 🦋

Sarah E

This workout was a shoulder BURNER! And with every passing day I find myself growing and I absolutely love it! So I’m super excited to see what tomorrow brings and to have a new challenge to conquer! 💪🏻

Silence

Saw a small improvement from last week! my shoulders and triceps were burning. great start to week 4! excited to keep on improving over the next two weeks!

Klaira

MONDAY: 

Upper Body Warm Up 

TEST:
- Push-up x MAX (log total reps in notes or calendar)

Upper Body Circuit 1:
- Arnold press x 8-10
- Push-up (on Knees) x 8-10
- Box dips x 8-10
- Plank shoulder taps x 45 sec

Upper Body Circuit 2:
- Floor Press x 8-10
- DB lateral raise x 8-10
- DB bent over rows x 8-10
- Plank front shoulder raise x 30 sec

Core: 
- Plank pass through x 45 sec
- Side Plank (R) x 45 sec
- Side plank (L) x 45 sec

Cardio:
- Walk (fast pace) 15 min

Wrist stretches x 30 sec
Arm circles (small) x 15 sec
Arm circles (wide) x 15 sec
Inchworms x 15 sec
Plank front shoulder raise x 15 sec

- Get on your hands and knees with your palms down stretching your forearms
- Repeat the stretch with palms up

Wrist Stretches- Palm Up - Palm Down

- Stand while making small circular motions with your hands and arms

Arm Circles (Small)

- Stand while making large circular motions with your hands and arms

Arm Circles (Wide)

- 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

MODIFICATION: Go to knees if you need
- Get into a high plank position 
- Lift and raise one arm to the front to full extension
-Lower your hand back to the ground

Plank Front Shoulder Raise

Upper Body Warm Up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Push-Up

- Arnold press x 8-10
- Push-up (on Knees) x 8-10
- Box dips x 8-10
- Plank shoulder taps x 45 sec

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Can be seated or standing

Dumbbell Arnold Press

- From a kneeling plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Extend your arms, pressing yourself back up

Push-Up (On Knees)

- 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

MODIFICATION: Go to knees if you need
- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

High Plank Shoulder Taps

Upper Body Circuit 1

- Floor Press x 8-10
- DB lateral raise x 8-10
- DB bent over rows x 8-10
- Plank front shoulder raise x 30 sec

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Lateral Raise

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid-shin to complete one rep

Bent Over Dumbbell Row

Upper Body Circuit 2

- Plank pass through x 45 sec
- Side Plank (R) x 45 sec
- Side plank (L) x 45 sec

- Begin in a push-up position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Plank Pass Through

MODIFICATION: Go to knees if you need
- Lay on your side
- Put your elbow and forearm on the ground
- Raise your hips up into the side plank position
- Hold for time

Side Plank (Right)

Side Plank (Left)

Core

Cardio - Walk Treadmill

W4/D1 Push Up Challenge: Upper Body, Core & Cardio

Nick

Push Up Challenge Intro

Aadya

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

W1/D1 Push Up Challenge - Week 1

Anna

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!

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

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

Owen

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

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.

W4/D1 Push Up Challenge: Upper Body, Core & Cardio

Community

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