Name: Playbook - Chelsea Heiser - W3/ D5
Uploaded: 2024-06-18T19:34:23.634Z
Duration: 40 min
Description: W3/ D5

Gina McCullouch

Full Body Circuit
1 min. ON/ 40 seconds OFF 

Complete each exercise for 1 full minute followed by 40 seconds of rest in between each exercise. Once you have completed each exercise within the circuit, rest for 2 full minutes. Repeat circuit 2 more times for a total of 3 rounds.

1 minute ON / 40 seconds OFF

3 rounds total

- Stand in a wide toed out stance 
- Hold a dumbbell in each hand between your legs in front of you
- Lower into a squat, bringing DBs down to the ground
- Stand up to full extension
- Curl DBs up to shoulders
- Externally rotate DBs and press overhead

Dumbbell Sumo Squat Curl and Press

REST

- 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

Burpee

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your body up to standing position
- Upon standing, perform lateral raise 
- Slowly lower arms and repeat curtsy lunge on other leg

Curtsy Lunge + DB Lateral Raise

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/Lateral Ski 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

Mountain climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
-Engage core

High knees

Full Body Circuit

0:00 -1:00 warm up (walk)
1:00 -2:30 walk (3-4 mph)
2:30- 3:00 SPRINT (6-10 mph)
3:00 - 4:30 walk (3-4 mph)
4:30 - 5:00 SPRINT (6-10 mph)
5:00 - 6:30 walk (3-4 mph)
6:30 - 7:00 SPRINT (6-10 mph)
7:00 - 8:30 walk (3-4 mph)
8:30 - 9:00 SPRINT (6-10 mph)
9:00 - 10:30 walk (3-4 mph)
10:30- 11:00 SPRINT (6-10 mph)
11:00 - 12:30 walk (3-4 mph)
12:30 - 13:00 SPRINT (6-10 mph)
13:00 - 14:30 walk (3-4 mph)
14:30 - 15:00 SPRINT (6-10 mph)
15:00 - 16:30 walk (3-4 mph)
16:30 - 17:00 SPRINT (6-10 mph)
17:00 - 18:30 walk (3-4 mph)
18:30 - 19:00 SPRINT (6-10 mph)
19:00 - 20:00 cool down walk

W3/ D5

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