Name: Playbook - Chelsea Heiser - New Year Full Body
Uploaded: 2023-01-02T01:36:54.950Z
Duration: 40 min
Description: New Year Full Body

Start 2023 off with this quick full body workout to kickstart your health and fitness goals :)

You will complete a total of 23 reps for each exercise. Circuit has 2 or 3 exercises- you will complete a total of 3 rounds for each separate circuit/superset.

Complete 23 reps for each exercise. Perform exercises back to back with little to no rest in between. Once you have completed both exercises, rest for 30 seconds then repeat the superset 2 additional times for a total of 3 rounds.

- 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)

Narrow to Wide Squat Jumps

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge + Abductions

Circuit 1

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Circuit 2

- Lean forward by hinging at the hip while keep core engaged and a neutral spine
- Holding dumbbell in the both hands, start with palms facing each other and arms fully extended 
- Begin rotating the palm and dumbbell to underhand position as you row the dumbbell toward your hip while retracting your elbows back and engaging your back
- Reverse the movement slowly and repeat

Rotating Underhand Bent Over Rows

- Starting in a high plank position, activate your core
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm by pushing up onto your hand, then the other

Commandos

Circuit 3

Complete 23 reps for each exercise. Perform exercises back to back with little to no rest in between. Once you have completed all exercises, rest for 30 seconds then repeat the circuit 2 additional times for a total of 3 rounds.

- Start by lying on your back with the legs and arms out straight
- Engage the core to lift the back off the ground while simultaneously driving knees towards the chest
- Engage the core and crunch 
- Slowly lower back down and repeat for desired number of reps

Knee Tuck Crunch

- Start in a high plank position 
- Jump your knees toward your chest 
- Immediately jump feet back to starting position

High plank tuck 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

New Year Full Body

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