Name: Playbook - Chelsea Heiser - HALLOWEEN Full Body Circuit (Gym)
Uploaded: 2022-10-31T01:27:50.120Z
Duration: 35 min
Description: HALLOWEEN Full Body Circuit (Gym)

Spell out H-A-L-L-O-W-E-E-N with each exercise. You will have 40 seconds to complete each exercise, with 20 seconds of rest in between. Once you have completed all exercises within the circuit, rest for 60 seconds and repeat the circuit 2 more times for a total of 3 rounds.

1. Support upper back on a bench and the barbell across your hips
2. Tuck chin into chest
3. With both knees bent to 90 degrees 
4. Lower your glutes to the floor and engage the glutes to drive hips back up to starting position
5. Squeeze glutes at the top
6. Keep a neutral spine and engaged core (no hyperextension/arching of lower back)

H: Hip thrusts

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
- Slow and controlled

A: Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

L: lateral raise

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your body and press hips back until your knee and hip are at a 90 degree angle 
- Keep opposite leg straight out to the side
- Bring dumbbells down in front of you towards the floor
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Curl dumbbells up towards the shoulders
- repeat sequence for time or reps

L: Lateral lunge + bicep curl

- Start in a high plank position
- Keeping your legs straight reach opposite hand to opposite foot while engaging core
- Move back into high plank position and repeat with opposite hand to opposite foot

O: Opposite Hand to foot plank

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a high plank position
- Lower body down onto one forearm then the other 
- Press through your palms to rise back up
- Walk hands back towards your legs and stand up

W: Walk out + commando

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

E: Elevated dumbbell sumo squat

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

E: Elevated push up

- Perform jumping squats switching between narrow and wide stance each jump
-squat by lowering glutes back and down as if sitting back in a chair (both in the narrow and wide stance position)

HALLOWEEN Full Body Circuit (Gym)

More workouts from Chelsea Heiser