Name: Playbook - Michelle Khare - W4/D3 Home Shred
Uploaded: 2023-12-15T04:46:06.628Z
Duration: 45 min
Description: W4/D3 Home Shred

Wow, both the arm and ab portions of todays workout were killer! So proud of how far I’ve come 🥰❤️

Jordyn

Oh my goodness, that final superset was crazy!! Especially after everything beforehand, my core was on FIRE during the end! Wow, I'm drenched rn. 😂💪

Chloe

Folks! If you manage to do the entire series of ab workouts without fail, then you're absolute beasts!

Abs that can take a gruesome workout like this can deflect bullets. The Justice League is looking for a new Superman since Luis Lane kidnapped him for their year-round honeymoon

Vince

Felt weak again today. Couldn't pump out as many unassisted pushups today. Not sure whats going on. Kept going even though it was tough with a smile on my face ☺️

Rachelle

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. 

Warm-Up

Superset A:
- Diamond Push-Ups
- Renegade Rows 

Circuit: 
- Bent Over Rows
- Rear Delt Flies
- Alternating Dumbbell Curls 

Superset B:
- Candlesticks
- Dead Bugs

Superset C:
- Crunches 
- Reverse Crunches

ALTERNATIVE: Use a Broomstick or a resistance band
MODIFICATION: If you have issues getting the pipe overhead, widen your grip.
- Hold a PVC pipe in your hands in a wide grip
- With straight arms pass the pipe overhead and behind hips (or as low as possible)
- Pass the pipe back over to the front

PVC Pipe Shoulder Stretch

- Perform walking lunges with a single dumbbell held at a full arm extension overhead

Single Arm Overhead Walking Lunges

MODIFICATION: Use only one weight. Use your free hand to help balance against a wall or pole. 
- Start with a kettlebell in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (Kettlebell)

- Stand holding a kettlebell 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

Kettlebell Goblet Squats

- Stand with your toes against the wall and your arms elevated overhead 
- Lower into a squat facing the wall
- Stand up out of the squat

Wall Facing Squats

Warm-Up

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
- Lower yourself to the ground, then push up

Diamond Push-Ups

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade Rows

Superset A

- Stand with your legs shoulder-width apart and bent over at a 45-degree angle. Bend your knees slightly.
- Hold a dumbbell in each hand with your palms facing each other.
- Pull the dumbbells straight up. Keep your back straight and core tight.
- Lower the weights in a controlled manner

Bent-Over Dumbbell Rows

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with your shoulders 
- Lower with control back to starting position

Dumbbell Bent Over Reverse Flies

- 6 REPS EACH SIDE
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Alternating Dumbbell Curls

Circuit

- Transit from a squat to lay on the ground with back against the floor
- Press your hips toward the ceiling to make a straight line from head to toe
- Keep your hand underneath your shoulder, and feet together
- Lower your hip to the floor and stand back up engaging your core

Candlesticks

- 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

Superset B

- 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

- 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

Superset C

W4/D3 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 💪🏼💪🏼

W2/D5 Home Shred

Happy Halloween!! It’s crazy to think that I started this journey in January and it’s now OCTOBER 🥹❤️

Planks are so difficult- 🙃✨️

This one was definitely arm focused, and oh my, my poor arms are feeling it a lot!! Especially after the soreness that was already there from the last workout! But of course, once I completed this, I instantly felt so amazing and accomplished. 💕

That last low plank got me had to drop for a second, but honestly feeling stronger everyday! 💪🏼💪🏼

W3/D1 Home Shred

My butt is on fire after this workout! 🔥 Today I weighed myself in at 140.2lbs, 54.2 pounds down since joining MKFit 💪🏻 Woooohoo!!

I was good until I reached the jumping section, that surely woke me up! 😂💪 Got a great, sweaty workout today- and now I'm ready to take on the day! ✨️

I am so impressed by my progress! I barely took any breaks when doing the box jump superset! And i didn't fall today 🙈😂😂 thanks Michelle for a great workout as always! ❤️

W3/D2 Home Shred

My triceps burn after this one 😅 It’s insane seeing my muscles after this workout, I feel so accomplished 💪🏻❤️

Feeling great this morning!! 💪

It's such a wonderful thing to have my workout done early, energizing me for the whole day. I love it! 💕

And oh my, the weighted sets were both painful and amazing!! Plus, that last section took me by surprise! I thought we were done after the shoulder rolls but the workout was like "Nope!!" 😂✨️

Would be nice to have a cool down with some stretching

W3/D3 Home Shred

I really liked this one it felt like I was doing something but it wasn’t extremely intense which I enjoyed!!

W3/D4 was where I gave up last time I tried to do home shred. I am pushing through this time with a much better mindset, & heavier weights!! 👏🏻

Since there were so many weighted sections today, I switched between my (normal) 8lb weights and some 15lb weights for certain rounds!! And can I say- WOW! It makes such a difference, those few extra pounds! 💪💕 My arms are on fireee.

As for the Candlesticks, I personally love them!! But what helps me is to use my fists to assist me up, when trying to get from the ground back to my feet.

The amount of energy these workouts give me is unbelievable. It's so motivating to know that I can do this! It may not be perfect, and I add modifications here and there, but I did it!! And you can too! 🎉

W3/D4 Home Shred

Today, I tried to focus on leaving out more rests in between my sets and I finished the workout so quick! I am underestimating myself! Congrats to everyone who made it to the end of week 3! 👏🏻🎉

Progression is such a cool thing. I remember when I would struggle a lot with dead bugs- having to take one or two breaks between reps since it was so painful for my core. And now here I am, crushing the rounds with no breaks!! Of course with pain still, but I'm able to push through! 😂💪 Feeling great today!! 💕

This workout was a gauntlet for both arms and legs! Fantastic workout, Michelle! I just got done with the Summer Sculpt challenge recently, and it's good to be back in Home Shred!

W3/D5 Home Shred

Can I just say- Ouch. 😂💪

So- I'm trying to alternate my weights to work up my arm strength, but I don't think I thought this through, haha! For the weighted sections, I switched between 8lb weights and 15lb weights depending on the specific move! My arms are practically jelly at this point, but of course I feel wonderful now that I'm done! I'm so greatful for these workouts!! ✨️

!!!WARNING, DON'T LAUGH AT THIS COMMENT IF YOU WANT YOUR ABS TO LIVE!!!

This workout has turned my abs into a premium grade washboard. Thank you, Michelle, now I have something to wipe my cat with. 💪💪

Leg emoji 🦵

Great Sunday workout! Shoulders are on fire!

W4/D1 Home Shred

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

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. 🏃‍♀️💨

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.

W4/D2 Home Shred

I feel so much stronger now I love it 😭

Finally did the entire workout, the 3x 20 up down planks included 💪🏼

My triceps are so dead after this workout 🥵 I have never been able to do 12 pushups. Ever!! Today I CRUSHED 4 rounds of 12 pushups. So proud of my progress with MKFit!! 🥰❤️

W4/D4 Home Shred

This program is definitely my favorite so far, and I'm sad it's over! But I'm also excited to know that I made it to the end, even it if wasn't all at once. Loved the challenge of some long, difficult workouts!! Loved the weights, the dead bugs, the candlesticks, all of it!! And today was a lovely finisher, see you guys in the next one!! 💪💕

I can't believe this is already my last Home Shred workout for completion. Time really flies by when you're sweating your ass off. 

You know what? This calls for another workout program to start! Folks, I'll see you in another Michelle program! Stay daring!

Felt super strong today. T-push ups were less of a struggle today! Im done the program! Guess onto gym shred 💪🏼💪🏼

W4/D3 Home Shred

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