Name: Playbook - Chelsea Heiser - W1/D5
Uploaded: 2023-03-27T13:53:10.098Z
Duration: 30 min
Description: W1/D5

Full BodyEMOM : every minute on the minute

Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps (listed in each exercise description) for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

**THE NUMBER OF REPS WILL BE DISPLAYED IN THE EXERCISE DESCRIPTION. THE 1 MINUTE TIMER WILL BE AVAILABLE FOR THE DURATION OF EACH EXERCISE.

EMOM : every minute on the minute
EMOM : every minute on the minute
Use the timer available within the app for each exercise. You will have 1 minute to complete the desired number of reps for each exercise. Once you have completed the required number of reps. The remaining time left within the minute is your rest time before moving on to the next exercise. You will then start the 1 minute timer for the next exercise, complete the desired number of reps, and rest for the remaining time within the minute once all reps are complete. Repeat this for each exercise. At the end of the full circuit, you will rest for 1 full minute. Repeat 2 more times for a total of 3 rounds.

**Reps to be completed can be found in the description

**16 reps 

- From a standing position take one  step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- While lowered, perform lateral raise
 -Slowly lower DB's as you come back to standing position 
- Reverse lunge on the other leg
-Repeat sequence for desired reps

Reverse Lunge + DB Lateral Raise

** 20 reps

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

**1O reps (R/L Mountain Climber + 1 vertical jump = 1 rep)

- Start in a high plank position
- Drive your knee towards the opposite elbow then repeat with the other leg 
- Hop your feet in and jump vertically as high as you can
- Repeating the sequence for time or reps

Cross Mountain climbers to vertical jump

**10 reps

- 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

**10 reps (1 wide + 1 narrow curl = 1 rep)

- 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

**50 reps

- Jump rope with the rope passing under your feet once each jump

Jump rope

**20 reps

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

W1/D5

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