Name: Playbook - Chelsea Hofer - 20 Min Full Body Strength
Uploaded: 2023-10-03T17:15:11.354Z
Duration: 20 min
Description: 20 Min Full Body Strength

I’ve been peppering in strength workouts and am hooked!! 

Dumbbells are always optional! 

Needed:
Yoga Mat
Sneakers 

Optional:
Dumbbells (I used 5# for the kickbacks, and 10#s for the plank rows)

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- 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

- start in downward facing dog
- hinge forward and take a push-up 
- return to downward facing dog

* modify by taking push-up on your knees or holding plank in lieu of the push-up

Downdog to Push-up

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

5 Min Warm-Up

As Many Reps (or Rounds) As Possible

AMRAP is a super-straightforward workout format. As you might have guessed, the whole idea is doing as many reps/rounds as you possibly can for an allotted amount of time.

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

Dumbbell thruster

- Lie on your side, keep the heels together and the hips stable

- With or without a dumbbell, clamshell the top top leg as you also left the bottom hip from the ground

- Movement should be slow and controlled throughout.  Up Slow/Down Slow

Complete 10 on the Right and repeat 10 on the Left

Elevated Clamshell

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

6 Min AMRAP

Every Minute on the Minute

EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery.

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward and back on your hands and feet
- Keep a neutral spine

Forward and back on the mat = 1 rep

Bear crawl

- 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

Burpee

- Start in plank position (With or without dumbbells) 
- Lift weight or hand toward shoulder (right side then left)
- take the push-up
 
* modify without weights and/or take push-up on knees

Row R/L + push-up = 1 rep

Plank Row w/Push-Up

6 Min EMOM

Blast through these last 60 seconds before finishing the class! Love ending on a cardio note! 💪🏼

- 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

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

Finisher

20 Min Full Body Strength

Loved the blend of familiar and creative! What you do best 💝

Nicole 

25min Gentle Flow

Adding in the ab finisher was PERFECT 🔥❤️‍🔥 #absonfire

Strong & Stable Lower Body + Abs

This was so delightful. I was only planning on 20 min of yoga today, but this kept me engaged the whole time. Thank you for a new live yoga class, Chelsea!  This is my favorite format.

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!

30 Min Creative Flow

Focused Lower Body Day 🫡

Glute Focused DB Workout

35 Min Lower Body

Oh yeah!! Bring the fire, amazing 😅🔥🔥🔥

Lauren

So challenging 😰 you’ll feel like jello afterwards lol

Cady

20 Min Glutes & Legs 🍑

Teardrop Muscle Workout 💧

20 Min Booty & Legs

10 min Dumbbell Core Class

For some reason I felt this more in my lower back then glutes - could only get through 3 rounds so I don’t kill my back. Not sure if maybe my weight was too heavy or your suppose to feel it - lot in your back too?

Glutes w/a Side of Hamstrings 🍟

Thigh, Booty, & Calves | At Home Workout

Kelly

Beautifully guided stretching! Very much needed. Thank you, Chelsea!

Yoga | Intuitive Hips & Spine

This felt great in my shoulders and upper back in the morning! Love your cues and direction!

Kayla B

PAREET SHAH

Tight Shoulders? I Gotchu 😘

Quick Upper Body (When You’re Short on Time) ⏲️

My first creative sequence - It was challenging but feels good!

Leah

Creative Sequencing | Tiger Pose | Twists 🐯

A great quick workout, that targets all the right places!

Christie

Ok WOW! As someone with no noteworthy home gym, just my mat, this workout was INTENSE and targeted 👏🏻 all 👏🏻the 👏🏻 right 👏🏻 places 🍑 ✨

Christina

Butt Lift 🍑 - 15 mins

This one feels more cardio then burn in my butt

6 Butt Lifting Exercises that Work!

10 Min Deep Core 💪🏻

Vinyasa: Beginner Room to Twist

Really amazing workout - loved this so much!

The ONLY Glute Workout You’ll Ever Need 🍑

Upper Body Burner 🕷️

Total Legs - Dumbbells

10 min Sweaty Legs + Cool Down

20 Min Legs + Glutes ❤️‍🔥

Loved these unique ways to work the core!

Laura

Tighter Waist | 12 min Abs

So nice to have a new flow!! Voice over working now.

I couldn’t hear anything at all — no voice over. Am I missing something? Or is it supposed to be silent?

30 Min Side Body Flow 🎧

10 Min x 3 Mvmts | Glutes & Legs 📌

Moderate Impact Upper Body 🫧

Yoga x Bodyweight Workout

30 Min Lower Body | Bodyweight

So powerful and so so strong💦💦💦🔥🔥🔥👍❤️🙏

Thanya

Total Body Pyramid Workout 🔺

Storme

20 Min Glutes and Legs

I love all the twists and hip openers in that one.

Candace

Wow. Haven’t done a sequence in months. What a one to start with. I think I got dizzy with all the twisting. 😜. Loved it

Heather

This one is so, so fun. Love all the movement and the hip work.

Creative Sequencing | Hip CAR Step | Full Body

My new fav go to as a hairstylist. Great class
Which playlist are you playing in the background? Love it 👏🏼

Sydney

Caroline

I didn’t know how much I needed that. Thank you Chelsea!

Yoga for Upper Body Reset ✨

Rebekah

Nina

Creative Sequencing | Gate Pose w/ a Twist | Full Body

Βαλεντινη Χουστη

Gail Wahlquist Lederman

Yoga for Ankle Mobility 🤙🏻

Tracy Sumner

20min Leg Burner 🏋🏽‍♂️

Creative Sequencing | Full Body | Intuitive Movement 🦋

Thank you. Helpful and encouraging. Just keep swimming.

Sheanna Iverson

“What do I do when things get hard?” This is so much more than just handstands… 🙌

Chelsea K 

Banana Back: “How do I get rid of it on the wall?”

That was super helpful! I feel like that's what I'm doing for tuck jumps, too. (bending elbows and collapsing in my chest).

Leba

Very helpful! You do a great job explaining the small nuances of correct positioning…thank you! Now I have to try that… 😋

Tania

Thank you so much for this video!! Really helpful!

Kate

Pike Jump: “How do I fix this shape? I feel stuck!”

Christy

L-Shape: “Why are these so hard?! Help!”

Very helpful and encouraging. I was beating myself up for not getting my butt to bump the wall but it's helpful to know that it's more about the repetition and getting comfortable with the action than actually bumping the wall. Thank you.

Pike Jumps: “How do I get my hips over my shoulders?”

10 Min Shoulders

5 Min Abs 🔥

Lydia

Amazing! Just what I needed before I start day 3 of your handstand program 🔥

Leanne

I feel so good.  Thank you, I will be saving this one with the holidays around the corner.

Kristin

Neck & Shoulder TENSION? I gotchu 😉

Nancy anderson

Love this! I wouldn’t mind a little longer version of this!!

I loved this!  Hope to see more yin classes with you

Stephanie

Yin Yoga - Full Body 🧘🏼‍♀️

I’m gonna have to work through that one a few more times…I was pretty confused haha But it’s a fun challenge.

20 Min Full Body Strength

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