Name: Playbook - Michelle Khare - W4/D2 Bodyweight - Full Body
Uploaded: 2023-12-12T12:07:41.489Z
Duration: 30 min
Description: W4/D2 Bodyweight - Full Body

My body feels so great today! I love getting to the end of my workouts and feeling so accomplished that I came back for more 🥰

Jordyn

Great workout! I feel like my commute to work feels easier after these workouts and I can climb the stairs faster! ☺️

David

That was such a good level of both stretching and exercise. Those squats almost got me, haha!

Isabella

Ending on squat pulses… 🥵 feeling great on this one, feeling stronger especially in my wrists (was able to do all reps!)

Time- 26:16
Max HR- 155 BPM
Avg HR- 120 BPM

Adrienne

All exercises where possible, even without breaks by alternating exercises. Say Michelle, do you have a dog or cat? Never saw any on your YouTube channel…

Nele

Warm-Up

- Tiger Curls 
- Pyramid
- Mermaid

Circuit:
- Seated Twists
- Diamond Push-Up Modified
- Crunch Crossover Knee To Elbow
- Reverse Fly Bodyweight
- Chaturanga
- Squat Pulses

- Start in a high plank position 
- Kick one leg up and back as you get into a modified pike position 
- Lower the same leg and lower out of pike as you bring your knee forward to your chest
- Transition back to the starting position 
- Alternate sides

Tiger Curls

- Stand in a wide stance with 1 foot pointed to the side at 90 degrees
- Hinge at the waist towards the foot angled out
- Grab your foot or ankle and stretch holding or modifying the position to intensify 

*Work both sides

Pyramid (30 seconds each side)

- Sit with one leg crossed over in front of you and the other bent behind you at 90 degrees
- Reach overhead and stretch away from your bent leg in a side bending motion 
- Work both sides

Mermaid

Warm-Up

- Sit on the ground with one keg crossed over the other and your foot planted
- Cross your arm over the leg on front of you 
- Add tension against the knee and twist way from your knee 
- Hold stretch

Seated Twists

- Keep your hands close
- Bend at the elbows to come down
- Focus on full range of motion

Diamond Push-Up Modified

- 12 EACH DIRECTION
- Lay on your back crossing one foot over your other knee
- Place your hand near your head and crunch up and across bringing your elbow to your knee on the leg crossed over

Crunch Crossover Knee To Elbow

- Hinge at the waist until your torso is at roughly 45 degrees
- Raise your arms up and back to head height activating your rear delts 
- Lower your hands back to the starting position

Reverse Fly Bodyweight

- Start in a high plank with your shoulders, elbows, and hands in one straight line.
- Pull your abdominals in, engaging your core, and push your thighs up and heels back.
- On an exhale, roll forward on your toes and lower your body until your arms make a 90-degree angle at the elbow.
- Pause and hold for a moment, keeping everything engaged.
- On an inhale, press into your hands and flip the tops of your feet down, flowing into upward-facing dog.

Chaturanga

- Stand with feet shoulder width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

W4/D2 Bodyweight - Full Body

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