Name: Playbook - Chelsea Hofer - 15-Min Mat Free Circuit
Uploaded: 2023-10-03T17:15:11.298Z
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

30 min Mellow-ish Balancing Flow

Full Body DB Grind

great flow, but.. we jumped right in and voiceover was a surprise, kind of distanced and less personal experience (though i can see how it’s maybe more practical for filming). i personally prefer when you are connected with us and talking while going through the flow. looking forward to more new yoga here and great studio 💛

Ivana

Loved the sequencing here! Perfect amount of strength and creativity! More of these please!

15-Min Mat Free Circuit

Community

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