Name: Playbook - Chelsea Heiser - Full Body Circuit (Home/Gym)
Uploaded: 2023-04-03T01:08:33.913Z
Duration: 40 min
Description: Full Body Circuit (Home/Gym)

Full Body Circuit
1 min. ON/ 40 seconds OFF 

Complete each exercise for 1 full minute followed by 40 seconds of rest in between each exercise. Once you have completed each exercise within the circuit, rest for 2 full minutes. Repeat circuit 2 more times for a total of 3 rounds.

1 minute ON / 40 seconds OFF

3 rounds total

- Stand in a wide toed out stance 
- Hold a dumbbell in each hand between your legs in front of you
- Lower into a squat, bringing DBs down to the ground
- Stand up to full extension
- Curl DBs up to shoulders
- Externally rotate DBs and press overhead

Dumbbell Sumo Squat Curl and Press

REST

- 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

- 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 body up to standing position
- Upon standing, perform lateral raise 
- Slowly lower arms and repeat curtsy lunge on other leg

Curtsy Lunge + DB Lateral Raise

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- 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

- 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

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

High knees

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