Name: Playbook - Michelle Khare - W4/D2 Home Shred
Uploaded: 2023-12-15T04:46:06.622Z
Duration: 45 min
Description: W4/D2 Home Shred

So close to the finish line of Home Shred! Only 3 more days left let’s go! 👏🏻👏🏻

Jordyn

I love how I could tell the difference between the first round of the Single Leg Deadlifts compared to the final round of them. 💕 My balance got so much better after time which was amazing! And just as well, those Jumping Squats were so energizing! I got such a boost of energy from those, I was like- Woah. 🏃‍♀️💨

Chloe

Ummm who do I call when my legs become ultra hilly? I mean my legs have these weird slopes that connect from my hip to my knee.

Some say it may be a tumor, but others define it as RAW MUSCLE, BAYBEEE!! 

Gee. I wonder if I can get bumps like that one guy people keep mistaking for a bird or a plane. 

He must have like 20 bumps.

Vince

Today was rough. I struggled to get through the sets. Didn't eat enough yesterday

Rachelle

Was able to complete this even though I feel terrible. Have a sinusitis 🙈

Nele

This was perfect for today. Workouts typically take me at least an hour, but i woke up late today and only had 45 mins, and I actually finished this one! thanks for 3 Sets instead of 4 haha

Renata

FOR ANY EXERCISE THAT REQUIRES A WEIGHT: Use anything you have access to! A soup can, water bottle, anything! These weights do not need to be heavy. 

FOR ANY EXERCISE THAT REQUIRES A BOX: Use a sturdy chair, platform or staircase to do the exercise.

Warm-Up

Circuit A:
- Pelvic Lifts
- Box Step-Ups
- Donkey Kicks

Superset :
- Reverse Crunches
- Crunches

Circuit B:
- Single-Leg Romanian Deadlifts
- Dumbbell Bulgarian Split Squats
- Squat Jumps

Cool-Down

- 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

- Start on your hands and knees 
- Extend one arm and the opposite leg out and upward
- Curl back inwards
- Return them to the starting position 
- Alternate on the opposite side in the second round

Bird Dogs

- Lay flat on the ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
- Lower them back to the starting position in a controlled motion

Dead Bugs

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

Sit Ups

Warm-Up

- Lay out your back with your legs bent and your feet firmly planted
- Elevate and tilt your pelvic off the ground very slightly ( only about 2-3 inches off the ground)

Pelvic Lift

- Stand in front of a box holding a dumbbell in each hand
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with the other leg

Box Step Up

- ALTERNATE SIDES
- Position yourself on your hands and knees 
- Keep your knee in a bent position, hips squared
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

Circuit A

- Place your arms extended by your sides 
- Raise both legs upward until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Ensure lower back stays in contact with the pad or floor 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contract your abdominals
- Pause briefly, lower back down

Crunches

Superset

MODIFICATION: Use only one weight. Use your free hand to help balance against a wall or pole. 

- 6 REPS EACH SIDE
- Raise one leg off the floor.
- Keep a slight bend at the knee on your standing/support leg, activate the glutes.
- Lower your torso until almost parallel to the floor
- Briefly pause at the bottom, and raise your torso back to the starting position.

Single-Leg Romanian Deadlifts

- 6 REPS EACH SIDE 
Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

Circuit B

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

Standing Quad Stretch

- Stand with your feet together. 
- Hinge forward at your waist as far as you can stretching your hamstrings
- Stretch the opposite side on the second round

Standing Hamstring Stretch

- 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 open splits 
- Reach overhead and lean to your foot with your hand
- Stretch the opposite side on the second round

Seated Leg Spread - Side Stretch

- Sit in an open split 
- Lean forward between your legs stretching

Seated Legs Spread – Middle

Cool-Down

W4/D2 Home Shred

Lisa

It was a great workout! I’m not gonna lie, it was really hard! I had to have breaks a lot but I’m excited to get stronger!

Lauren

First workout was great! Hard for me to do mountain climbers because of my wrists... Would be great if there were alternate exercises offered (even if it was just high knees or jumping jacks) to still get the bit of cardio and our blood pumping 🥰

Becca

W1/D1 Home Shred

This felt sooooo good (and intense) but in a really good way. Also I’ve been using hard cover Harry Potter books as my weights LOL

Karin

Michelle

W1/D2 Home Shred

Was not expecting the struggle on the abs after yesterdays workout but pushed through. Took awhile lol But completed. Can’t wait to continue on

Jonathan

I can always count on these workouts to seriously SWEAT!

Hannah Zaragoza

W1/D3 Home Shred

This is my second time around doing the home shred challenge and I feel sooo much stronger!

those tri push ups were so hard 😭😭😭

It was fun, but I still can't manage to do a good push-up.

W1/D4 Home Shred

Emily

Those push-ups got me shaking!! 😭💪 My arms are feeling like jelly atm, especially from being sore and tight from yesterday! But I feel like a powerhouse knowing that I completed this sweaty workout!! Super rewarding! ✨️

My workout was rough. Didn't eat enough so i was nauseous and had a headache which caused me to modify some exercises. Not by favourite but it's all about the journey.

W1/D5 Home Shred

A lot of most days is arm workout and it gets demotivating when the number of reps is so high

Maria

Starting week 2 headstrong this time! I can just feel myself getting stronger 🥰❤️

W2/D1 Home Shred

This was like the perfect mix between legs abs and a bit of arms I loved it 😭

I loved the balance between strength training and cardio in this one! The weights got me sweating, then those squat jumps made my heart rate spike!! Feeling good today, what an awesome start to my week! 🏋‍♀️💕

I almost stopped being friends with you as soon as you brought in the Squat Jumps. Kidding! 🤣 I love the Donkey Kicks since they also reinforce the use of your core during the workout. The balance of isolated and compound workouts here are great!

W2/D2 Home Shred

Back to Home Shred now that the push-up program is over! I feel stronger now!

I tried heavier weights at the gym today since I maxed out my dumbbells at home! 💪🏻🔥Feeling super accomplished

I always love the weight sections of these workouts! 😭💪 It makes me feel so strong and unstoppable! I've really missed working out like this. I've been on and off with my workouts, but I'm trying to fix that! Lord willing, I'll keep going and crush these workouts! 💕

W2/D3 Home Shred

This workout is so empowering. 💪 Especially when you reach what you thought was your limit, and end up continuing past it! So accomplishing!! ✨️

This one is always too tough for me. For the last two sets, two rounds of each is plenty 😅

W2/D4 Home Shred

It’s crazy how fast I’m able to do the diamond push-ups now. I remember in the very beginning of MKFit I could barely do 1-2! Feeling on top of the world today 💪🏻😇

My arms are absolutely tense and sore rn, but it's so worth it. 💪✨️

For most of the push-up sections, I had to modify to regular push-ups rather than the fancy ones here (for me preferably to build my arm strength first). Otherwise, everything was both fun & challenging! I love the boost of energy it gives me.

It's all about making the time and putting in the work. Some days it's hard for me to simply start, but when I do, I never regret a second. 💕

Had to modify the t-push ups again to my knees. Too many reps for my shaky arms especially after yesterday.. also a resistance loop around biceps have been helping building my strength 💪🏼💪🏼

W4/D2 Home Shred

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