Name: Playbook - Chelsea Heiser - Full Body Day 5 (Home/Gym)
Uploaded: 2022-10-16T22:06:27.792Z
Duration: 45 min
Description: Full Body Day 5 (Home/Gym)

DB ONLY Full Body Circuit: 60 seconds on / 30 seconds OFF. 
You will perform each exercise for 60 seconds then rest for 30 seconds before continuing with the next exercise. Once the entire circuit is completed, you will have an extended recovery for 1 minute. Repeat circuit 2 more additional times for a total of 3 rounds.

- With a single kettlebell held in the goblet position 
- Step back and across in a curtsy lunge
- Step up to the starting position
- Repeat for desired reps

KB/DB Goblet Curtsy Lunge

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- with elbows still bent and lats engaged, extent the arm and lift the DBs back behind you
-squeeze through the triceps 
- Come down in a controlled motion

Dumbbell bent over row + tricep kickback

- Stand in a wide toed out stance with a Kb/DB between your feet
- Keeping your back straight perform a deadlift (hinge forward- pushing glutes back and lowering weight to the towards the floor)
- Lift weight to standing position and lower again by bending at the knees and squatting down

KB/DB Sumo Deadlift to Squat

- Begin with a dumbbell in both hands at thigh level 
- Curl dumbbells towards your shoulders 
- Press dumbbells over head
- Lower dumbbells back down to shoulders
- Slowly lower down until arms are extended and you are back in the starting position

Dumbbell Bicep Curl + Overhead Press

- Start in a seated position with arm fully extended by your sides and palms facing out
- Curl DBs up towards the shoulders 
- Externally rotate DBs and press overhead

Seated DB Bicep Curl + Arnold Press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Externally rotate DBs with arms/palms out to the side
- Perform a wide bicep curl 
Lower down with control and repeat sequence

Dumbbell Hammer to Wide Bicep Curl

Dumbbell Hammer To Wide Bicep Curl

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- 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

Full Body Day 5 (Home/Gym)

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