Name: Playbook - Chelsea Heiser - Full Body Circuit (Home/Gym)
Uploaded: 2023-03-13T01:22:05.158Z
Duration: 45 min
Description: Full Body Circuit (Home/Gym)

Perform each exercise back to back with 30 seconds of rest in between each exercise. Once you have completed the full circuit, rest for 2 minutes and repeat circuit 3 more times for a total of 4 rounds

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor, keep a neutral spine and core engaged
- Lift back up engaging your glutes
- Drop back into a reverse lunge by stepping your foot back and bending both knees to 90 degrees as you lower the dumbbell to the ground
- Push through the heel of the planted foot to bring yourself back to standing
- Repeat sequence for desired number of reps

Dumbbell single leg deadlift into reverse lunge

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows and palms facing you
- Rotate the shoulders, bringing the dumbbells over the shoulders and the palms facing away from you
- Press both dumbbells over head 
- Lower the dumbbells back down with control

Dumbbell upright row + shoulder press

- Start I’m a high plank position
- Perform renegade rows 
- Jump legs up towards hands into squat position 
- Lift dumbbells off the floor, curling them up toward the chest
- Press through your heels to come to standing position
- Press dumbbells overhead 
- Repeat sequence for desired number of reps

Manmakers

- Hold dumbbell at chest level
- Lower into squat position
- Bring one knee down to the floor followed by the other knee
- Bringing the foot of the starting leg to the ground and push through the foot to bring yourself up (do not come to full standing position, stay squatted with knees bent)
- Bring the other foot to the ground and repeat the sequence, alternating between each side

Dumbbell Knee up-downs

- Start by holding DBs by your side with palms facing in
- Curl DBs up to shoulder, rotating the arms wide at the top of the movement
- Slowly lower the DBs down, keeping the the arms wide with palms still facing up
- Reverse the movement by first performing a wide bicep curl
- Rotate palms in and slowly lower DBs down, keeping a neutral grip (reverse hammer curl)
- Repeat the sequence for desired number of reps

Hammer Curl + Wide Bicep Curl Rotation

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

Skaters/lateral ski jumps

- Start in a high plank position
- Keeping your legs straight reach opposite hand to opposite foot while engaging core (both sides)
- Move back into high plank position and lower body to the ground by performing a push-up (bending at the elbows, keeping them in)
- repeat for desired number of reps

High plank touch backs + push-up

- Begin by lying supine with legs straight and hands behind your head 
- Crunch to lift the shoulders off the ground
- Keeping your legs straight and core engaged, bring right leg up then lower back to ground (repeat with opposite leg), then bring both your legs up 
- Use the core to lift your hips up off the ground, bringing the feet up towards the ceiling 
- Lower back down slowly

Single leg lift + Double leg lift reverse crunch

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Full Body Circuit (Home/Gym)

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