Name: Playbook - Chelsea Heiser - Full Body (Home/Gym)
Uploaded: 2022-11-07T00:43:49.138Z
Duration: 30 min
Description: Full Body (Home/Gym)

Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

**10 reps/side

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral Lunge w/ Knee to Chest

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- While in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side (x2/side)
- Repeat full sequence for desired number of reps

Push Up + Shoulder Taps

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

High knees

- Start with feet together
- Jump feet out wide while simultaneously squatting down and touching the floor with one hand
- Jump back to starting position 
- Repeat movement, touching hand with the other hand

Alternating Floor Tap Jump Squats

- 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
- Stand to squat position

Half Burpee

- Start with feet slightly wider than shoulder width and toes pointed out
- Squat down, keeping knees pointed out and touch the ground
- Jump as high as possible with arms extending over head

Frog Vertical Jumps

*drop to your knees if needed

- From a high plank position, place 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 and push through your palms to come back up

Tricep Push Ups

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/Lateral Ski Jumps

- Begin by lying supine with legs straight and hands behind your head
- Keeping legs straight, lower them down to the floor without letting them touch
- By engaging the core and keeping the legs straight, lift them back up to starting position
- Roll your shoulders off the floor, do not pull with your hands
- Crunch abdominal muscles and reach hands to touch your toes
- Lower back down and repeat sequence

Straight Leg Lifts + Toe Touch

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