Name: Playbook - Michelle Khare - W4/D4 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.131Z
Duration: 45 min
Description: W4/D4 Push Up Challenge: Lower Body, Core & Cardio

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! 💪

Xiomara

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

Jordyn

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

Alejandro

Those wall sits are getting easier and easier, but that burn at the end of them is so rough! 😂 
I’m excited and ready for tomorrow’s upper body day!

Silence

Killer leg workout. super sore from my workout yesterday so this workout was a struggle

Klaira

THURSDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Squat to reverse lunge x 45 sec
- Weighted hip thrust x 12
- Bodyweight bulgarian split squat x 12 each side
- Wall sit x 45 sec

Lower Body Circuit 2:
- Single leg calf raises x 15 each side
- Glute bridge marches x 45 sec
- Goblet squats x 12
- Overhead walking lunges x 12 each side

Cardio & Core:
- Shuffle squats x 20 sec 
- Cross body mountain climbers x 20 sec
- High knees x 20 sec
- Jumping lunges x 20 sec
- Heismans x 20 sec 
Rest 60 sec

Cardio:
- 10 min Walk (fast pace)

Supermans x 15 sec
Dead Bugs  x 15 sec
Clam with extension x 30 sec (15 sec each side)
Frankensteins x 15 sec

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Lay flat on there ground with your arms extended overhead
- Elevate your legs and arms until vertical with the ground
- Lower them back to the starting position to complete one rep

Dead Bugs

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Once your knees are apart as for as you can extend the upper leg to the sky
- Lower your upper leg in the reverse motion to the starting position

Clam With Extension

- Walk forward with your hands held straight out in front of you
- With each step kick your leg up towards your  hands and back to the ground

Frankensteins

Lower Body Warm Up

- Squat to reverse lunge x 45 sec
- Weighted hip thrust x 12
- Bodyweight bulgarian split squat x 12 each side
- Wall sit x 45 sec

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

Squat To Reverse Lunge

- Take back support on an elevated surface with knees bent and feet on the floor.
- Your feet should be just shoulder width apart. Support from the bench should be taken by resting your body on the upper back, just below your shoulder blades.
- Keeping your body balanced. Push through your heels and lift your pelvis until your thighs and parallel to the ground and the bent at knees reaching 90-degree angle.
- Squeeze your glutes at the top and then return to the initial position.

Weighted Hip Thrusts

- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bodyweight Bulgarian Split Squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

Lower Body Circuit 1

- Single leg calf raises x 15 each side
- Glute bridge marches x 45 sec
- Goblet squats x 12
- Overhead walking lunges x 12 each side

- Perform a single-leg standing calf raise on the ground
- Pause at the top for 5 seconds and lower back to the ground

Single Leg Calf Raise And Hold

- Begin lying supine with upper body pressed against the mat and knees bent to 90 degrees, feet flat on the ground arms extended toward heels
- Engage your glutes as you lift your hips off the ground keeping your shoulder blades on the floor, core engaged and lower back flat (try not to arch your back)
- Bring one knee towards your chest, keeping it bent at 90 degrees, engaging your lower core
- Lower your leg down, putting your foot flat on the ground, and repeat with the opposite leg

Marching Bridge

- 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
- Step forward and lower down until knees are 90 degrees again
- Work both sides

Overhead Walking Lunges

Lower Body Circuit 2

- Shuffle squats x 20 sec 
- Cross body mountain climbers x 20 sec
- High knees x 20 sec
- Jumping lunges x 20 sec
- Heismans x 20 sec 
Rest 60 sec

- Lower into a squat and touch the ground with one hand
- Pop out of the squat and jump away from the side you just landed on
- Land and lower into a squat touching the ground with your outside hand
- Repeat back and forth

Shuffle Squat

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- 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

- Stand, then shuffle with small steps laterally a few steps 
- Pause and raise your inside knee to the outside elbow
- Shuffle back and repeat to the other side.

Heisman

Cardio & Core Circuit

Cardio - Walk Treadmill

W4/D4 Push Up Challenge: Lower Body, Core & Cardio

Drew

Nick

Push Up Challenge Intro

Aadya

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

W1/D1 Push Up Challenge - Week 1

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!

W1/D1 Push Up Challenge: Upper Body, Core & Cardio

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

W1/D3 Push Up Challenge: Deep Stretching

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! 💕

W1/D5 Push Up Challenge: Upper Body, Core & Cardio

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/D4 Push Up Challenge: Lower Body, Core & Cardio

Community

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