Name: Playbook - Chelsea Williams Hofer - 20 Min Full Body Strength
Uploaded: 2022-09-28T23:00:59.655Z
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

Creative Sequencing | Full Body | Intuitive Movement 🦋

Gail Wahlquist Lederman

Thanks for that, Chelsea!! I am going to need to do this again and again, especially working on those malasana walks and ankle CARS. Thank you!

Yoga for Ankle Mobility 🤙🏻

Thank you. Helpful and encouraging. Just keep swimming.

Sheanna

“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.

Candace

Thanya

Creative Sequencing | Full Body | Wild Thing 😮‍💨

35 Min Lower Body w/Bands

Creative Sequencing | HS Hops | Float & Twist 🪶

Those down dog dolphin chatarunga situations are tough. Fun way to challenge the brain and body. I’ll be back!

Felt so good! Loved that we worked into the legs, as well as the upper body.

Did this in the middle of my 12 hr Night Shift and was absolutely magical! Love!love!love!

Maya Harvey

30 Min Feel Good Flow

First time practicing with her and I absolutely loved the flow and her energy

Tjai

While being in the middle of the 300 challenge this is a perfect class for some tension relief.  The flossing of the ball hip joint to half pigeon is absolutely heavenly, and chicken pose is one of my favorites.  Absolutely lovely.  Will be saving this one.  Thank you Chelsea.

Gayle

Dynamic Mobility Flow 🧩

30 Min Full Body Strength

Loved this one! Got some hangtime and controlled lower in my hops to malasana!🙌🏼

Creative Sequencing | Low Lunge Slide 🛝 | Full Body

This is great for day one of your cycle and just feeling like junk…that little bit of movement makes all the difference.

When You’re Not Feeling 100% 🤒

Creative Sequencing | Thoracic Love | Slow Flow 🔄

Nice gentle flow after a leg workout. Love all the deep stretches at the end.

Love this mellow flow… it’s exactly what I needed today. 🥰

Mellow Flow - Back from our Wedding 💍

25min - Full Bodyweight Circuit 🔥

Absolutely love this flow! You can move slowly or speed it up for more of a power flow. After moving through it a couple of times, I started to add in my own creative movement, making it more personalized. Love, love love your creativity, Chelsea! Thank you for always being so inspiring!

Jenny

I love the simplicity and how much you can build on that one.

Creative Sequencing | Full Body | Around the 🌍

Rita

I loved it! Adding a bit of a mental challenge, but you made me feel safe. Thanks!

Laura

Wow! Thankyou for existing in this world and guiding me with practices that embrace how amazing our bodies are x Namaste Saturday 🙏🏼

Spine, Shoulders, and Heart ♥️

My husband and I did this together and it felt great. I could feel the tightness leave my hip flexors and hamstrings!

Shaylen

Yes…oofta is a Midwest thing lol I’m from Wisconsin..we say it a lot!

Loved the chest opener just did chest yesterday. My back was tight so everything else helped. Looking forward to exploring more with you.

Fully Body Tension Release 😮‍💨

Ab Dolly Workout 🛼

Rebekah

I got so warmed up and sweaty during this class. I love the combo of power/quick paced movements, creativity,  and long holds. So so good!

Day 8 | Grasshopper Flow 🦗

LOVE 💕 probably my favorite and I’ve done almost all of them 🙃

Nicole Flaherty

Creative Sequencing | Full Body Balance | Mandala 🔄

An oddly anxious day. For no reason. I know I’ll be a frequent flyer on this class.

You mentioned it was a class that could be done with the eyes closed…. And I’d already been doing that! Great inward practice

Shelby Gubler

I feel like a completely different version of me after this class. I came in with lots of anxiety and stress and I am leaving calm, rooted, and relieved. I cannot thank you enough for sharing this🙏

Brandie

Yoga for an Anxious Day ❤️‍🩹

Yesenia Estrada

Definitely harder than it looks! I worked up a sweat!

Legs + Glutes MUST TRY! ❤️‍🔥

I’ve had yoga butt on and off for two years…last 6months have been really focused on healing it! I’m a triathlete so it’s just way over use…Thanks for the focused class! Helps doing it with someone else that’s injured

Thank you so much!!!💛 Already been incorporating strength work and your booty band workouts to help strengthen the hamstring. So frustrating but glad I’m listening to my body and it’s not a severe injury.

“Yoga Butt” Class 🤕

clementine

Nice and quick core burn for either after a flow or on its own.

10 Min Core Buster 🫰🏻

Yulia

I really resonated with the concept of “what’s going right” instead of where improvement could be made. That shift of focus was needed this morning and much appreciated. Thank you!

Sarah

Warm Up Your Tight Hips 🫶🏼

Julia

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

15-Min Mat Free Circuit

I love this but I can’t get it to fit horizontally on an iPad screen, which makes it really hard to see while learning. It would be SO HELPFUL if all the videos, (some do), would be filmed to rotate horizontally to the full screen. Thanks!!

Erica

Marie

Creative Sequencing - Full Body - Criss Cross 🤞🏻

I love the creative sequencing flows! It would be great to have a longer class incorporating some of the flows together…

Regina

Creative Sequencing - Full Body - Momentum Flow 🪷

incredible.  I loved it.  I do believe this is the start of a beautiful friendship.  even if we never actually meet. 😉

I love these 20 minute stretching-focused classes! Perfect for after a weight workout or on a day that I’m feeling sore.

Love the forearm stand opportunity 🙏🏻

Morning Shoulders & Hips 🔆

The sound on this stopped after the first 5 mins not sure was this for everyone or just me

Jane

Love this flow but the sound shuts off at about the 9-10 minute mark.

Saundee

Great flow, but lost sound about 8 minutes in. Would love to do this one again when the sound is restored. Let me know! 🙏🙏

Creative Sequencing | Intermediate | Chin Stand 🧣

I loved this sequence SO much! Full body 🔥

Creative Sequencing - Full Body - 1/2 Binds + Planks 🤝

Half-Bind Full Body Flow 🤝

15 Min Banded Glutes 🍑

Let’s Float to the Top of Our Mat 🪶

Helpful, trying to be more loving to my knees and hips lately ; have been very sore .
I liked this entrance into lotus .

Wanna Full Lotus? 🥨

This was so good. I’ve been really struggling with my morning routine, and what you had to say just really helped me today.  Thank you.

Kelly

Amazing as always my friend ❤️ don’t know if my phone was glitching but there was a specific movie you did after the modified deer pose that I think was a missed on the other side. Only reason how I was able to identify us because it was an amazing move and I could feel the difference. 😆

Chelsea

Morning Full Body 🌅

So happy to be doing creative sequences again! This one felt sooooo good! Love the balancing act.

Elise

Creative Sequencing | Hips | ✌🏻 Fingers

Anna

Glute Attack 🔥

Banafshe

Creative Sequencing | Ladder Mandala | Hips+Hammies 🪜

First day using the app and I can already see how much I’m going to learn here!

Dana

Amazing! Would love to get an alternative for the circle wheel if I can Yet get I to wheel. ❤️

You are awesome!  Could not do everything but I am getting there💪🏻. Practice makes you stronger.

Beth Leeke

Full Body Balancing Flow 🏜

Angelique

10 min Core Strength

Amazing. Perfect for a windy/rainy afternoon here in Australia..and I was finally able to hover my feet as I walked up to the top of my mat 🤗🤗 Thankyou

Twists | Jump Switch Flow | 🔀

What a wonderful flow. Love this… helped me see where I need to out in some work ❤️

20 Min Full Body Strength

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