Name: Playbook - Michelle Khare - W4/D2 Lower Body, Core & Cardio
Uploaded: 2023-02-22T23:59:08.321Z
Duration: 45 min
Description: W4/D2 Lower Body, Core & Cardio

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 Lower Body, Core & Cardio

Nick

Aadya

The challenge explanation is awesome! I love the way Michelle shares some important stuff before entering the challenge.

Push Up Challenge Intro

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

yay!! been trying to improve my push-ups for years and haven’t been able to. excited to start this push-up challenge!

W1/D1 Push Up Challenge - Week 1

It was a tough workout 🏋️‍♀️  Enjoyed it 🦾

Hamed

My yoga mat is peppered with sweat 😮‍💨! This was tough but attainable. Really appreciate the in-app timer. 💜

Brandon

otis oates

W1/D1 Upper Body, Core & Cardio

Super intense! I was exhausted at 4 round 2 😮‍💨

sooooo tough, this one nearly killed me. very challenging! thank you!

Jule

Wow! This was so hard but exciting! My challenge begun on circuit 3 and 4 but I made it all the way til the end. My body will definitely be sore tomorrow 😆

W1/D2 Lower Body, Core & Cardio

Much needed strengthing to relief muscle soreness, after yesterday’s intense workout

This series of stretches already give me the confidence to go to the next workout! I feel much more in shape than I did during the Holidays!

Vince Zubalik

I love stretching and often incorporate stretching into every routine I do. This one was no different! Great stretches!

Hannah Zaragoza

W1/D3 Deep Stretching

Got a good, sweaty workout today! That last cardio section before the walk was tough! But im so glad I made it through!! 💪💕

Chloe

loved it, perfect amount of intensity for me <3

I only had to skip the cross country mountain climbers. It felt so good to sweat!

W1/D4 Lower Body, Core & Cardio

When you crab walk to the store to pick up your eggs, you're either part of the MKFit Crew, or protesting the market to bring the price for a dozen eggs back to a reasonable price. 

Those core workouts are still a killer in the end, but I'm able to do more and more as I keep pumping out these workout days.

Omg it was my first time doing the Crab walk 😂 it was so funny and it made my workout. I'm so happy to be doing this eventhough I'm a little late than everyone else. Week 1 done!! 💪

week one completed! Didn’t realize how much I worked my arms until i got to the carb walk 😅 Great way to end week 1 can’t wait till week 2

W1/D5 Upper Body, Core & Cardio

Anna

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!!!

I'm ready to start week 2 with all the positive attitude! Let's go!!

W2/D1 Push Up Challenge - Week 2 Intro

Modifying less and doing more and feeling ready to kick ass!

Starting week 2 and already feeling a bit of improvements  on my push ups. Still struggling with making them without getting on my knees but working on it. 💪

I feel stronger than in first week. Ready to finish this week with all the attitude!

W2/D1 Upper Body, Core & Cardio

Soo energized to keep going and get to 50 push ups

Kiersten

What a workout! I'm sweating so much and my legs are shaking 😂 moving onto the stretch workout 🏃‍♀️

W2/D2 Lower Body, Core & Cardio

The last one, the wall stretch really made me feel like I was gonna break in half 😆 Such a good way to transition to day 4. 🙌

This stretching routine help me to relax my body at all, really necessary after the lower routine from the previous day.

W2/D3 Deep Stretching

When I saw "5 rounds" I was like "why Michelle why? 😫" but I made it through (still a little late but well). Let's go!!! 💪

Was not expecting the 5 rounds for each set at the end but had to push through glad I did

Jonathan

Amazing routine! My body was a little sore from Tuesday's workout, but my mind is getting stronger in order to give my 100%.

W2/D4 Lower Body, Core & Cardio

Woah, those flutter kicks are a lot harder than they look!! Especially when you're in the moment, and already in pain from the previous move, my core is usually on fire when doing those.

Nevertheless, I had a blast working out today! I  asually added a couple of pull-ups here and there, too, as an extra customized move, lol! Can't lose any progress from the pull-up program, haha!

Yay! I finally finished week 2 (I almost frozen on my walk but I did it) 🤸‍♀️ Ready for week 3!!

Week 2 complete pumped up for part 3 stretched out and ready to go!!!

W2/D5 Upper Body, Core & Cardio

I'm feeling so full of energy to start week 3 with all I have!

W3/D1 Push Up Challenge - Week 3 Intro

My arms are in pain, but it's a good pain!! I'm excited for all this growth, and I'm ready to get better with these push-ups this week! Let's do this, guys!! 💪💕

Week 3, Day 1 done ✔️ I was able to workout with the view of the ocean today and it kept me motivated even though I struggled with the side planks. Looking forward to tomorrow 💪

My shoulders were burning today! 🔥🔥 Not only am I seeing progress in the push-up challenge with my upper body strength, but my LEGS look amazing. Definitely taking notes 📝

W3/D1 Upper Body, Core & Cardio

Wow, those Hollow Rocks are much harder than they look! And wow, today's workout was super difficult, but it's always exciting to feel pain, cus then I know that I'm growing my strength rather than becoming stagnant in my fitness progress. Let's keep at it, guys! 💕💪

Not sure what I am doing wrong but the "45min" workouts are taking me nearly an hour and a half to finish. I'm following the rest times and the workouts but not sure why it's taking so much longer than 45min

Ruth Gleason

Wow! Michelle, it's a great tactic to put the hardest moves later on so when they come out I'm already halfway through and won't let myself quit 😆 I died and I'm waiting to come back to life still 😵‍💫 great 2nd day!

W3/D2 Lower Body, Core & Cardio

Great stretching after that killing week 3, day 2 workout ❤️ feeling ready for tomorrow 💪

I was feeling a bit sore, especially my legs from yesterday’s exercises! But this helped a lot! ✨💕

This stretch felt so good especially after yesterday’s intensity! Feel warmed up and ready to push into tomorrows workout!

W3/D3 Deep Stretching

Thank you for challenging me every step of the way!

I don't like jumping lunges 😭😭 but I made it through. Ready for day 5!! 😘

Omg, my legs were burning like never before!! Haha awesome work out!! 🔥🔥🔥

W3/D4 Lower Body, Core & Cardio

The hardest part of today's workout was walking in this -18° C weather 🥶 Now ready for week 4! 💪

Incredible way to finish week 3. Full of energy and ready to start week 4, let's go!

Such a good workout for the end of the week definitely feelin it!

W3/D5 Upper Body, Core & Cardio

I hurt my neck probably from not sitting properly in the office 🙃 so this new week already has become an extra challenge but I'm determined to start it, even if I'm a little slower than usual 💪 let's go!!!

can’t believe it’s already week 4! happy i made it this far and loved being able to see small improvements since week one.

So happy to have reached week 4 of this challenge. I feel so motivated by doing the exercises not only for the way they are made in order to make me strong, but also because of the motivation that Michelle transmits on every workout and the effort that everyone is giving through out the challenge. Let's go with all the attitude to finish strong.

W4/D1 Push Up Challenge - Week 4 Intro

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 😭

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 💪🏻

W4/D1 Upper Body, Core & Cardio

My sore neck needed that 🥺 always great to stretch, I feel my body much more relieved now. Day 4 let's go! 💪

My flexibility has improved significantly and I'm so proud of it! Thanks Michelle :)

I needed that stretch in my lower muscles after yesterday! Feeling energized and ready for tomorrows workout 👏🏻

W4/D3 Deep Stretching

Getting through week 4 was tough! Both physically and mentally. I'm still doing it and it's still super hard but I'm doing my best and not giving up! 💪

I was shaking by the end of this workout! My whole lower body is absolutely pumped! 💪🏻🔥

Thursdays are a challenge for me, but honestly after finishing the workout I feel stronger and full of energy.

W4/D4 Lower Body, Core & Cardio

Week 4 finally done! Not much to day this time, just super excited to start the last week of the challenge 💪

Doing a night time workout is a whole different experience, but this was so gratifying! And that wraps up week 4!!

I love this workout! Definitely feeling stronger and full of energy. I'm so happy to have finished week 4!

W4/D5 Upper Body, Core & Cardio

I can't believe we're in week 5!! Time flies for real!! I definitely can't make it by Friday but I'll finish this week by Sunday for sure 💪excited to see my 50 push ups complete 🤸‍♀️ everyone let's go!!!

Excited to head into the last week of the challenge ! keep it up y’all 🥳💪🏼

I'm ready to end this challenge with the best attitude. I'm so proud of me for completing the previous weeks. Come on team, let's finish strong!

W5/D1 Push Up Challenge - Week 5 Intro

I started this challenge late and I also had some bumps on the way which is why I'm only starting week 5 now but I'm doing it motivated and ready to kill it even if it's a little later than everyone else ❤️ everyone great work! 💪

A day behind because I wasn’t feeling well yesterday,  but I’m glad I took a day off for myself. Feeling great after todays workout!

Soo good! I can feel my arms getting stronger! ✨ the side planks are always a bit tough for me, but I push through with the hip dips!! Let’s go!! 🔥🔥

W5/D1 Upper Body, Core & Cardio

Starting this program, I had to do modified burpees because I couldn’t even do 1 regular push-up! I can’t believe I just did 4 rounds of burpees all with regular push-ups! The progress is insane! 👏🏻🔥

So happy to be done with day 2 finally! I had some bumps on the way and day 2 is specially hard for me but I made it 💪

Tuesdays are always very challenging for me! But is sooo worth it! 🔥🔥

W5/D2 Lower Body, Core & Cardio

My legs feel so great after those stretches, time for lower day 👍🏻

Great stretch 👌 there's only one movement that says 45 reps instead of 45 seconds that might be a bug so you don't have the timer for it. Other than that, I feel much more loose now 🙆‍♀️

Since i missed the stretching yesterday it was nice to stretch today after the lower body cardio workout !

W5/D3 Deep Stretching

So proud of how far I’ve come in this challenge. The first 4 weeks went perfect, and then a bump in the road with COVID came and I missed many days. But I AM finishing this challenge tomorrow! Woohoo!! 👏🏻🔥

I am almost done! Super late but not giving up 💪Lunges are always a struggle but little by little I feel like I'm doing better. 🙆‍♀️

W5/D4 Lower Body, Core & Cardio

I cannot believe I achieved 50 push-ups in 2 hours!! This program helped me out so much, not only physically but mentally! In the beginning I could barely even do 5 regular pushups, and I just did 50!! Congrats to everyone who finished!! We did it 👏🏻👏🏻❤️

I forgot to mark this workout complete last week but so happy to have wrapped it up 😍💪 I feel so much stronger than 5 weeks ago!

I really loved this final workout! It made me feel so strong and full of energy. For many years I've workout but never by following a program and to be honest the way Michelle made these sessions is amazing. Thanks a lot Michelle!

W4/D2 Lower Body, Core & Cardio

Community

More workouts from Michelle Khare