Name: Playbook - Chelsea Hofer - 15-Min Mat Free Circuit
Uploaded: 2026-06-23T02:25:41.871Z
Duration: 15 min
Description: 15-Min Mat Free Circuit

Julia

Wow! Great circuit! I woke up real fast with this one 😝

Tania

I was without a mat but needed a quick 20 min workout! 

Mobility, core, legs, booty…solid 🔥

Can be done with or without shoes!

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels
- As you rise to stand, continue up by lifting heels and working into a calf raise

Front squat to calf raise

- 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 back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

10x/side

Curtsy lunge

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Start on your hands and feet with your legs bent at 90 degrees
- Hover your knees one inch. Stabilize your pelvis. 
- Reach back to tap knees, alternating hands
- Aim for as little wiggle as possible 

2 taps=1rep

Bear Pose w/Alt. Knee Tap

- From downward facing dog, hop forward and plank right foot to outside of right hand, kick left leg through as you pull right hand back to right hip. 
- Jump back to downward dog abs switch to left side

1 each side = 1 rep

Side Body Jump Through

-Find your side plank
- Reach right arm high to the sky then each under right side body to crunch into your oblique. Reset with arm high to the sky

10 per side each round

Side Plank Reach Under

-From plank pose, bend right knee to connect with right tricep then to right wrist to left wrist to left tricep and back to right tricep. 

Complete 5x on each side/round

Knee Around the World

-Lower from high to low push-up for a count of  7 seconds. Hold for 5 seconds once in low push-up. 
-Press back up to plank before lowering your knees.

7 Count Chaturanga Lower

15-Min Mat Free Circuit

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Candace

Lift. Pulse. Power. | EMOM Lower Body

Valentina

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Shannon

Amanda

Snatched Waist + Sexy Back Sculpt

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

Full Body Strong • Dumbbells Only

Dumbbell Sculpt: Lower Body Fix

I love these sport sweaty and effective core workouts! Please upload more!!

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

Pull + Pump: Back & Biceps Burnout

Those incline bicep curls are killer 💀

Back & Biceps Burnout (Pull Day)

Jessi

Glutes : Volume Burn + Glute Med Focus

Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

15-Min Mat Free Circuit

Community

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