Name: Playbook - Chelsea Hofer - 30 Min Full Body
Uploaded: 2026-06-23T02:25:41.171Z
Duration: 30 min
Description: 30 Min Full Body

Full body sweat fest! Grab your medium dumbbells and throw on your favorite music! It’s an amazing workout and only takes 30 mins! 

Needed:
Dumbbells (I used 2-10lbs dumbbells)

Jumping Jacks

Reverse Lunge

World’s Greatest Stretch

Downdog to Push Up

- Get into the plank position, face down with your hands and toes on the floor
- Your hands are directly under your shoulders, your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

High Plank

Warm Up

Dumbbell Sit Up

Push Up to Mod Side Plank

Dumbbell Thruster

Circuit 1

Plank Knee to Tricep

Dumbbell Jumping Jack

Circuit 2 (Cardio)

Sprinter Sit Up

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take one leg and step back, crossing behind the opposite leg at a 45° angle
- Maintaining an upright posture, allow both knees to bend simultaneously, lowering your back knee to the ground (Your front thigh should finish parallel to the ground)
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Step back into starting position with your rear foot 
- Complete desired reps then repeat on the opposite side

6/side = 12 reps

DB Curtsy Lunge

Arnold Press

Circuit 3

AMRAP is a formula for a workout that stands for "as many reps as possible" or "as many rounds as possible." The workout involves picking an exercise (or series of exercises) and then completing as many repetitions or rounds of that pattern as you can in a set amount of time. 

20 seconds on | 10 seconds of rest | switch sides | work all the way through the 6 mins

Dumbbell Snatch

Dumbbell Snatch Left

AMRAP Finisher

30 Min Full Body

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?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Candace

Lift. Pulse. Power. | EMOM Lower Body

Valentina

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Shannon

Amanda

Snatched Waist + Sexy Back Sculpt

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

Full Body Strong • Dumbbells Only

Dumbbell Sculpt: Lower Body Fix

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

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

Pull + Pump: Back & Biceps Burnout

Those incline bicep curls are killer 💀

Back & Biceps Burnout (Pull Day)

Jessi

Glutes : Volume Burn + Glute Med Focus

Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

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

30 Min Full Body

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