Name: Playbook - Michelle Khare - W5/D2 Push Up Challenge: Lower Body, Core & Cardio
Uploaded: 2023-12-15T04:46:06.149Z
Duration: 45 min
Description: W5/D2 Push Up Challenge: Lower Body, Core & Cardio

Drew

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! 👏🏻🔥

Jordyn

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 💪

Xiomara

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

Sarah E

I really loved this workout, make me feel amazing!!

Alejandro

Now this was a phenomenal workout! I really had to push myself at the end for the cardio, and seeing those 40 second timers was terrifying, but I feel incredible after finishing 💪🏻

Silence

nice leg and cardio workout ! The box steps up were a nice addition. Of course the cardio circuits really got my heart rate up!

Klaira

TUESDAY:

Lower Body Warm Up 

Lower Body Circuit 1:
- Goblet squats x 15
- Weighted walking lunges x 15 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
- Weighted box step-ups x 10 each side

Cardio & Core Circuit 1: 
(40 sec ON/20 sec OFF)
- Burpees
- Mountain climbers 
- Skater jumps
- Squat jumps

Cardio & Core Circuit 2:
(40 sec ON/20 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 15
- Weighted walking lunges x 15 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
- Weighted box step-ups x 10 each side

- 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 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 other leg

Weighted Box Step Up

Lower Body Circuit 2

(40 sec ON/20 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

(40 sec ON/20 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

W5/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!

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! 💕

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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.

W5/D2 Push Up Challenge: Lower Body, Core & Cardio

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