Name: Playbook - Chelsea Hofer - 20 Min Glutes and Legs
Uploaded: 2026-06-23T02:25:41.674Z
Duration: 20 min
Description: 20 Min Glutes and Legs

Storme

Burn out!! This class definitely left me dusted and aware that I’d be feeling it after! 

*Can confirm sore for 2 days!

Needed:
Sneakers
Dumbbells

I used medium and heavy
15lbs and 20lbs

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Dumbbell Single Leg RDL (R)

Dumbbell Single Leg RDL (L)

BUY IN

- Keep the dumbbells by your sides (suitcase style) and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

*Use your heavier weights here

Dumbbell Goblet Squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Air Squats

Circuit

- Begin with dumbbell in both hands
- Step forward with the first foot and lower until both knees are 90 degrees, push through the front heel and stand back up to starting
- Step same leg back to reverse lunge 
- Each forward + reverse = 1 rep

Kettlebell Alternating Lunges

-Begin with dumbbell in both hands
- Step forward with the first foot and lower until both knees are 90 degrees
- Push through the front heel and stand back up to starting
- With the same foot step back to a reverse lunge 

*Every forward lunge + reverse = 1 rep

Dumbbell Alternating Lunges

Circuit 2

Don’t stop for one minute! As many round as possible! Complete 4 reps/side then switch and keep going for the full 60 seconds

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Drive knee into chest

Forward Lunge to Knee Drive (R)

Forward Lunge to Knee Drive (L)

Circuit 3: AMRAP

20 Min Glutes and Legs

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

20 Min Glutes and Legs

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