Name: Playbook - Chelsea Hofer - 10 Min X 3 Mvmts | Glutes & Leg 📌
Uploaded: 2024-03-21T21:44:48.838Z
Duration: 10 min
Description: 10 Min X 3 Mvmts | Glutes & Leg 📌

Quick burner when you’re short on time. 

One warmup + 3 movements! Grab your heavy dumbbells (I have 20#s) and sneakers for stability.

- start in standing position at the back of your mat
- inchworm forward to high plank
- step right foot to outside of right hand
- press into left hand, twist body open to the right as right hand reaches Ip to the sky
- return to standing and switch sides

World’s Greatest Stretch

40 seconds each exercise with no rest between sets. 20 sec rest between each round. Grab heavy weight. I used 20#s for my squats and RDL

- Keep the dumbbells by your sides (suitcase style) and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

*option to drop the weight for the warm up

Romanian Deadlifts

Circuit 1

AMRAP: As many reps as possible

6/side then switch sides-don’t stop for two minutes. GOAL: 2 rounds per side

-Begin with dumbbell in both hands
- Step forward with the first foot and lower until both knees are 90 degrees
- Push through the front heel and stand back up to starting
- With the same foot step back to a reverse lunge 

*Every forward lunge + reverse = 1 rep
* Switch sides after 6. Aim for two rounds per side

Dumbbell Alternating Lunges

Circuit 2

10 Min X 3 Mvmts | Glutes & Leg 📌

This is good for a start or return of the exercise

Jülide M. Çelebi

Feels awesome! I love full body workouts. It's just enough for my body to feel good!

Jessica

20 Min Full Body Strength

10 min never felt longer😂😂 amazing as usual - thank you always Chels! Xo

Nicolette

That was GREAT! I really felt the burn💪🥲

Jenny

Thank you! That was really effective 🙏🏻✨

Carolina

10 Min Abs 🫧

30 Min Full Body Strength

Really loved this workout - merge t mix of cardio, bodyweight & band. Will definitely be revisiting this one!

Cady

35 Min Lower Body w/Bands

10 Min Shoulders

20min Leg Burner 🏋🏽‍♂️

Total Body Pyramid Workout 🔺

I added weights to this & it kicked my butt 🥵 took me about 35 mins to complete

Evhenija

30 Min Lower Body | Bodyweight

Moderate Impact Upper Body 🫧

That workout was intense but amazing! Thank you!

Wendi

Sonya Terry

Got through 2 rounds LOLLLLLL this is intense (for me anyway) and so WONDERFUL <3 thanks Chelsea!!

10 Min X 3 Mvmts | Glutes & Leg 📌

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