Name: Playbook - Michelle Khare - W4/D2 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.118Z
Duration: 45 min
Description: W4/D2 Push Up Challenge: Lower Body, Core & Cardio

Loved it! It was the death of me, because of a very necessary off week. But I’m back, BAY-BEEE! Ready to go! It’s worth every second of it. Go for it, this is your sign!!!!

Drew

This workout was super challenging. I felt a bit frustrated because I had to modify burpees and jumping lunges but I'm happy I pushed through 💪 day 3 let's go!!

Xiomara

I’ve been a little behind with the challenge, but Tuesdays work outs are always so satisfying to complete! Can’t wait to catch up🔥🔥

Sarah E

My body was low of energy today and honestly I was thinking to not workout, but my mind keep telling me to do it, no matter what, I needed to continue on this journey.

Alejandro

The motivation from my music was definitely needed to complete this workout because it took a lot out of me 😅
100% a burner and 100% worth the work to finish it!

Silence

The HIIT circuits get me every week on day 2 haha, but the burn is a good thing! 🔥👏🏻

Jordyn

Today I was not feeling motivated to workout but glad I decided to do the workout. My legs are on fire and I always feel better after the workout !

Klaira

TUESDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Goblet squats x 12
- Weighted walking lunges x 12 each side
- Squat to reverse lunge x 45 sec
- Curtsy Lunges x 45 sec

Lower Body Circuit 2:
- Donkey kicks x 15 each side
- Fire hydrant x 15 each side
- Lying glute bridge & hold x 45 sec
- Squat pulses x 45 sec

Cardio & Core Circuit 1: 
(30 sec ON/15 sec OFF)
- Burpees
- Mountain climbers 
- Skater jumps
- Squat jumps

Cardio & Core Circuit 2:
(30 sec ON/15 sec OFF)
- Jumping lunges 
- Plank to three legged dog
- Ankle taps
- V-ups
Rest 30 sec

Bird dogs x 30 sec (15 sec each side)
Side lying leg lifts x 30 sec (15 sec each side)
Standing saw x 15 sec
Standing leg lifts x 15 sec
Side steps - squatted x 15 sec

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Lay on your side with your legs stacked and your torso elevated by your arm 
- Raise your upper leg up into the air in a controlled manner. 
- Lower your leg down to the starting position.

Side - Lying Leg Lifts

- Stand in a wide stance with your arms held straight out to your sides
- Hinge at the waist and pivot taking one hand to the opposite foot
- Return to the starting position and repeat both directions

Standing Saw

- Stand with your hands at your hips
- Raise one leg at a time to the front until it is parallel to the ground

Standing Leg Lifts

- Step out to one side and squat
- Step back to center and then the opposite side

Side Steps - Squatted

Lower Body Warm Up

- Goblet squats x 12
- Weighted walking lunges x 12 each side
- Squat to reverse lunge x 45 sec
- Curtsy Lunges x 45 sec

- USE PREFERRED DUMBBELL INSTEAD OF KETTLEBELL IF NEEDED!
- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Weighted Walking Lunges

- Perform a body weight squat 
- Step back into a reverse lunge 
- Continue back and forth alternating legs after each squat

Squat To Reverse Lunge

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Repeat on the opposite side

Curtsy Lunge

Lower Body Circuit 1

- Donkey kicks x 15 each side
- Fire hydrant x 15 each side
- Lying glute bridge & hold x 45 sec
- Squat pulses x 45 sec

- 30 SECONDS EACH SIDE
- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey Kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeeze your glutes 
- Lower back to starting position

Lying Glute Bridge Hold

- 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

Squat Pulses

Lower Body Circuit 2

(30 sec ON/15 sec OFF)
- Burpees
- Mountain climbers 
- Skater jumps
- Squat jumps
Rest 30 sec

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Jump side to side in speed skater motion

Skater Jumps

- Lower into a squat
- Jump up keeping your core tight and back straight

Squat Jumps

Cardio & Core Circuit 1

(30 sec ON/15 sec OFF)
- Jumping lunges 
- Plank to three legged dog
- Ankle taps
- V-ups
Rest 30 sec

- Start with a shoulder-width stance
- Jump and land in a lunge stance with both knees bent at 90 degrees to complete one rep
- Jump switch your feet in mid air for the next rep
- Keep your chest up

Jumping Lunges

- Start in a plank position with your shoulders directly above your wrists, and core engaged
- Don’t let your back sag or your shoulders scrunch up toward your ears and relax your head and neck
- Hold for a few seconds and then press your hips and butt back, and lift one leg, keeping your hips square and toe pointed towards the ground
- Don’t let your lower back arch
- Push away slightly with your arms as you engage your core and lift your leg as you move into 3 Legged Downward Dog Pose
- Lower your leg back into plank pose and repeat with the other leg

Plank To Three-Legged Dog

- Lay on your back with your legs bent and your feet flat on the ground
- Rotate side to side tapping your heels with your hands activating your obliques

Oblique Ankle Taps - Penguins

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum. This is 1 rep.

V-Up

Cardio & Core Circuit 2

W4/D2 Push Up Challenge: Lower Body, Core & Cardio

Nick

Push Up Challenge Intro

Aadya

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

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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!

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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

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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! 💕

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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/D2 Push Up Challenge: Lower Body, Core & Cardio

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