Name: Playbook - Chelsea Heiser - W2/D5
Uploaded: 2023-03-27T13:53:10.119Z
Duration: 40 min
Description: W2/D5

Full Body AMRAP- (as many rounds as possible).

 This workout is divided into 4 circuits consisting of 4 exercises within each circuit. You will set the timer for 8 minutes for each circuit. Complete the desired number of reps for each exercise. Once you have completed all exercises, you will continue repeating the circuit for as many rounds as you can before the 8 minute timer goes off. 

Repeat this process for all 4 circuits. Rest when needed, but the goal is to complete multiple rounds in the given time. You can rest as much as needed in between each circuit.

Use the timer for each circuit. You will start the 8 minute timer and complete as many rounds as possible within the 8 minute time frame.

**8 reps per side

- Begin in a reverse lunge position
- Bring the back leg up onto the box/bench and push through your heel to stand up
- Bring the other leg up and drive the knee up to the chest 
- Step down with the first leg and lower back down into reverse lunge
- complete all reps on one side then repeat in opposite side

Lunge + step up + knee drive

**6 reps per side (12 reps total)

- Start with feet together
**6 reps per side

- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Bend elbows at 90 degrees with neutral fists out in front of you
- While lowered into lunge position, rotate core and upper body to the side of the forward leg/foot
- Reverse rotation back to forward facing position 
- Quickly jump your back foot forward and front foot back
- Rotate to the opposite side 
- Alternate side so desired number of reps

Switch Lunge + Core Rotations

**10 reps per side (20 reps total)

- Start in a plank position 
- Drive your knee and foot towards the outside of your elbow one at a time back and forth 
- The other leg should be stretch out directly behind you
- Increase speed as you feel comfortable

Sprawls

**8 reps per side (16 total reps)

- Start with feet slightly pointed out and wider than shoulder width
- Bend knees into squat position
- Hold dumbbells in front of chest
- Rotate to the left, punching the right arm to the left side while simultaneously pivoting on the right foot
- Return back to forward facing squat position
- Switch sides by to rotating to the right, punching the left arm to the right side while simultaneously pivoting on the left foot
- Alternated between sides for desired number of reps

Squat + Punch Rotations

AMRAP Circuit 1

**10 reps per side

- Start in wide stance, toes pointed out position
- Squat down, touching DB to floor
- Clean the dumbbell up to your shoulders while simultaneously pressing through your feet to an extended leg stance
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Single arm Dumbbell Sumo Squat Clean and Press

**walk out + R/L touch back combo = 1 rep

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to high plank position
- Hinge at the hips, reaching the right arm back to the left foot then the left arm back to the right foot 
- Walk hands back towards your legs and stand up
- Repeat sequence for desired number of reps

Walk out + plank touch backs

**hammer curl + press combo = 1 rep

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press dumbbells up over head
- Lower down with control

Dumbbell hammer curls + overhead press

** sit up + press combo = 1 rep

- Hold a weight above your chest and knees bent out in front of you
- Bring your torso up, by engaging your core
- Press dumbbell up over head 
- Lower with a slow controlled movement keeping your core engaged

Weighted sit up + overhead press

AMRAP Circuit 2

**6 reps per side

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Bend elbows at 90 degrees with neutral fists out in front of you
- While lowered into lunge position, rotate core and upper body to the side of the forward leg/foot
- Reverse rotation back to forward facing position 
- Quickly jump your back foot forward and front foot back
- Rotate to the opposite side 
- Alternate side so desired number of reps

W2/D5

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