Name: Playbook - Michelle Khare - W5/D3 Run a 10K - Bodyweight Strength
Uploaded: 2023-12-15T04:46:06.731Z
Duration: 45 min
Description: W5/D3 Run a 10K - Bodyweight Strength

It feels so great to compare where I was when I started vs where I am now and see my progress! It hasn’t been easy but I’m proud of myself for sticking with it!

Jaime

I was feeling so lazy today but I woke up and started the workout against my will. Only 3 workouts to go!! 💪

Xiomara

I always feel so much more awake both physically and mentally after these workouts! They are not so short that I feel like I hardly worked out, but they are also not so long that I feel exhausted afterwards 😅

Sienna

Omg! I think I can raise my hips a bit more off the ground in the reverse crunches!! 🔥🔥🔥 I’m excited haha let’s go everyone! 🥹✨

Sarah E

The plank arm raises really engaged my core

Klaira

Nice excercise to excite the core muscles 💪

Hamed

A bit off schedule this week, but I’m making it work. Looking forward to running again tomorrow!

Ruth

Curtsy Lunge
Hollow Rock
Squat Jumps
Plank Front Shoulder Raise
Reverse Crunches
Narrow Tricep Push Up

- Step back and across in a curtsy lunge
- Step up to the starting position
- Repeat for desired reps

Curtsy Lunge

- Get into the hollow position
- Rock back and forth keeping your core tight and activated

Hollow Rock

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

Squat Jumps

MODIFICATION: Go to knees if you need
- Get into a high plank position 
- Lift and raise one arm to the front to full extension
-Lower your hand back to the ground

Plank Front Shoulder Raise

MODIFICATION: Keep knees bent if needed!
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

MODIFICATION: Go to knees if you need or place hands on an elevated surface (couch, stairs, chair)
- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Narrow Tricep Push Up

Circuit

W5/D3 Run a 10K - Bodyweight Strength

Such a great workout 💪 had me sweating!!!

Jillian

Definitely challenging if you haven’t worked out in a while but makes you feel so good afterwards :)

Aida

Susan

W1/D1 Run a 10K - Bodyweight Strength

This was a little for a beginner runner, I was able to do half a mile in a jogging state. That was a lit for me I will keep working on this for a while for sure

Heather

aiden

W1/D2 Run a 10K - Running

Looooved this! Used this as a finisher, let’s say it was a lot :D

Lissy

Marguerite Faure

Martina

W1/D3 Run a 10K - Bodyweight Strength

It was great! I am super sweaty 😂 but confident that I will be able to run a 10k in april 🙌🏻🙌🏻🙌🏻

Tessy

Just the push I needed to get outside. Nothing like some fresh air for the run :)

Christina

W1/D4 Run a 10K - Running

this was a much needed recovery session. i had to substitute a couple of the stretches out for different ones because they weren't stretching me enough. it was overall great!

Alissa Goodberlet

Cristina Herrera

W1/D5 Run a 10K - Active Recovery

Spotify really understood the brief today- I had some old school bangers that made for an epic session. Highly recommend B.o.B Magic to add a skip to your step 😎 😃

Anna

Not feeling so good but managed to run 2.4pm instead of 3.2km

W1/D6 Run a 10K - Running

Shortened the breaks, and then it was exactly what I needed ☺️

Wow I thought this workout seemed simple but it really got my heart racing 😍😍

W2/D1 Run a 10K - Bodyweight Strength

I'm running a tad faster, which is awesome to see 😀

It felt so good being able to run 1.5 miles without stopping! 6.2 still feels pretty far off but with each day I’m getting more confident that I can do it.

Running 1.5 miles has started to become a hit or miss with me. It either feels really good or it’s lowkey a struggle! I’m gonna start running outdoors because staring at the numbers on the treadmill is killing me🥵

Camille

W2/D2 Run a 10K - Running

Great life choice 👌 Those wall walks were a fun addition 😀

Much more exhausting than I thought but never boring :D loooooved it

W2/D3 Run a 10K - Bodyweight Strength

Wow. I can’t believe I just that! Feels awesome

Kirpa Kaur

I was nervous going into today’s run because I wasn’t sure I’d be able to hit 2.5 miles without stopping, but each day this program has shown me I’m capable of way more than I even realize! Felt good to get out there and knock this run out.

W5/D3 Run a 10K - Bodyweight Strength

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