Name: Playbook - Chelsea Heiser - W6/D5
Uploaded: 2024-06-18T19:34:23.719Z
Duration: 40 min
Description: W6/D5

FULL BODY CIRCUIT

1 MIN ON/ 30 SEC OFF

PERFORM EACH EXERCISE FOR 1 MINUTE, RESTING 30 SECONDS IN BETWEEN EACH EXERCISE. ONCE YOU HAVE COMPLETED ALL EXERCISES WITHIN THE CIRCUIT, REST FOR A FULL 2 MINUTES BEFORE REPEATING THE CIRCUIT 3 MORE TIMES FOR A TOTAL OF 4 ROUNDS.

PERFORM EACH EXERCISE FOR A TOTAL OF 1 MIN EACH. REST 30 SEC IN BETWEEN EACH EXERCISE. ONCE YOU HAVE COMPLETED THE FULL CIRCUIT, REST FOR 2 MINUTES AND REPEAT 3 MORE TIMES FOR A TOTAL OF 4 ROUNDS.

- Begin by squatting down to lift DB from the floor
- Press up using your legs for power
- While simultaneously pulling dumbbell up to your shoulder
- Press DB over head
- Squat down to lower DB to floor
- Switch hands and repeat the sequence

Alternating Dumbbell Clean and Press

**30 SEC PER SIDE

- Step back and across in to a curtsy lunge
- Return to your starting position by driving through the heel of the forward planted foot
- Sit into a squat position the explode up to perform a jump squat
- Return to starting position and repeat for desire number of reps before repeating on the  opposite side

Curtsy lunge + Jump Squat

- Start in a high plank position with a dummbell in each hand
- Keeping your core engaged, row one dumbbell then row the other dumbbell
- Jump feet in to a low squat position 
- Curl dumbbells up toward shoulders by engaging the biceps
- Reverse the motion and repeat

Renegade Row into Squat + Bicep Curl

- Begin with a dumbbell in both hands at thigh level 
- Curl dumbbells towards your shoulders 
- Press dumbbells over head
- Lower dumbbells back down to shoulders
- Slowly lower down until arms are extended and you are back in the starting position

Dumbbell Bicep Curl + Overhead Press

**MODIFY PUSH-UP BY DROPPING TO KNEES IF NEEDED

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth  (x4)
- Lower body to floor by bending elbows
- keep core engaged
- Repeat sequence for desired number of reps

Mountain climbers + Push Up

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee while extending the other leg
- Repeat on the opposite side
- Focus on engaging your core and lifting the shoulder blades slightly off the ground

Bicycle Crunches

- Elbows under shoulders and hands out front
- Neutral spine making a straight line from head to feet
- Keep entire body tight as you hold position for time
- Engage the core

Plank

FULL BODY CIRCUIT 1 MIN ON/ 30 SEC OFF

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

W6/D5

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