Name: Playbook - Chelsea Hofer - 30 Min Full Body Strength
Uploaded: 2026-06-23T02:25:41.768Z
Duration: 30 min
Description: 30 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 rows, and 10#s for the lateral lunges)

- 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.

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

* 10/side

Dumbbell lateral lunge

6 Min AMRAP

- Lay on back
- Arms overhead
- Roll ll the way up me to your toes
-Slow be controlled on way down
-repeat

Roll Ups

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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

5 min Cardio

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.

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

* 6/side

Alternating dumbbell power snatch

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

6x/side

Dumbbell push press

6 Min EMOM

Blast through these last 2 mins before finishing the class! Love ending on a cardio/core note! 💪🏼

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Raise your knees and keep your legs at 90 degrees
- Raise your shoulders off the floor keeping your arms extended with weight

Knees Up Crunches

Finisher

30 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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Did that one with my 13yo daughter…killer!

Candace

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

30 Min Full Body Strength

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