Name: Playbook - Chelsea Hofer - 20 Min Full Body Strength
Uploaded: 2026-06-23T02:25:41.777Z
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

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?

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Upper + Glute Sculpt (Full Body)

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Glute Power + Pump

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Did that one with my 13yo daughter…killer!

Candace

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Valentina

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Such a strong workout. Loved the variety💪🏼

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Shannon

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A great quick but tough workout for Monday

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

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Jessi

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Such a great way to end my workout today 💪🏼

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

20 Min Full Body Strength

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