Name: Playbook - Chelsea Hofer - 30 Min Sweaty Lower Body
Uploaded: 2024-05-06T22:49:39.222Z
Duration: 30 min
Description: 30 Min Sweaty Lower Body

kimberly bezenek

Warm Up + 3 Circuits and a solid finisher 🔥 I was definitely sweaty working through this! 

Beginner: 5-15lb dumbbells 
Intermediate: 15-30lb dumbbells

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Find a wide stance and spin your right toes out 90°
- Gently lunge toward the spun out toes 
- Switch sides after desired time

Horse Stance Mobility Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly walk one foot out and then the other until legs are almost straight
- Walk feet back to starting position

Glute Bridge Walkouts

Warm-Up

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell racked at shoulders (palms to shoulders)
- Stand up to full extension

Dumbbell Sumo Squat

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell Swings

Circuit 1

- Holding dumbbell at your side
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward Lunge (right)

Dumbbell Forward Lunge (left)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step back to the initial position 
- Switch legs and repeat

Dumbbell Reverse Lunge (alt)

- Place your feet hip-width apart, and dumbbells at your sides
- 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
- Alternate to the other side 
- Continue for rep count

Lateral Lunge (dumbbells)

Circuit 2

- 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

Dumbbell Goblet Squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pulse for rep count

Goblet Squat Pulses

Circuit 3

- Find your split squat stance 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for 4 and switch sides 
- Continue for 2 mins

FINISHER : Bulgarian Split Squat Pulses

30 Min Sweaty Lower Body

EMOM Full Body Class

Creative Sequencing | Full Body | Floating Gomukhasana

Olga

Mozart

So lovely. Such a nice, anytime stretch! Thank you, thank you Chelsea!

25min Gentle Flow

Much needed flow that was gentle and just the smallest amount of heat. Trying to get back after a shoulder injury and this type of movement has been great

Great flow! I feel better not just my body but my mind!

Love this one. Lovely stretches with some firey strength. Got me warmed up. Thank you!

Candace

Creative Full Body Flow

Tight Booty Class 🍑

Adding in the ab finisher was PERFECT 🔥❤️‍🔥 #absonfire

Chels

Strong & Stable Lower Body + Abs

This was so delightful. I was only planning on 20 min of yoga today, but this kept me engaged the whole time. Thank you for a new live yoga class, Chelsea!  This is my favorite format.

30 min Mellow-ish Balancing Flow

Full Body DB Grind

I like the flow. Voice overs are hard for me to follow though ❤️

Rebekah

Lovely flow. Fast paced. I preferred to listen to the words rather than the video. The timing was a little off for me

great flow, but.. we jumped right in and voiceover was a surprise, kind of distanced and less personal experience (though i can see how it’s maybe more practical for filming). i personally prefer when you are connected with us and talking while going through the flow. looking forward to more new yoga here and great studio 💛

Ivana

30 Min Creative Flow

Focused Lower Body Day 🫡

Glute Focused DB Workout

35 Min Lower Body

Oh yeah!! Bring the fire, amazing 😅🔥🔥🔥

Lauren

So challenging 😰 you’ll feel like jello afterwards lol

Cady

20 Min Glutes & Legs 🍑

Teardrop Muscle Workout 💧

20 Min Booty & Legs

10 min Dumbbell Core Class

For some reason I felt this more in my lower back then glutes - could only get through 3 rounds so I don’t kill my back. Not sure if maybe my weight was too heavy or your suppose to feel it - lot in your back too?

Glutes w/a Side of Hamstrings 🍟

Thigh, Booty, & Calves | At Home Workout

Kelly

Beautifully guided stretching! Very much needed. Thank you, Chelsea!

Yoga | Intuitive Hips & Spine

This felt great in my shoulders and upper back in the morning! Love your cues and direction!

Kayla B

PAREET SHAH

Tight Shoulders? I Gotchu 😘

Quick Upper Body (When You’re Short on Time) ⏲️

My first creative sequence - It was challenging but feels good!

Leah

Creative Sequencing | Tiger Pose | Twists 🐯

A great quick workout, that targets all the right places!

Christie

Ok WOW! As someone with no noteworthy home gym, just my mat, this workout was INTENSE and targeted 👏🏻 all 👏🏻the 👏🏻 right 👏🏻 places 🍑 ✨

Christina

Butt Lift 🍑 - 15 mins

This one feels more cardio then burn in my butt

6 Butt Lifting Exercises that Work!

10 Min Deep Core 💪🏻

Vinyasa: Beginner Room to Twist

Really amazing workout - loved this so much!

The ONLY Glute Workout You’ll Ever Need 🍑

Upper Body Burner 🕷️

Total Legs - Dumbbells

10 min Sweaty Legs + Cool Down

20 Min Legs + Glutes ❤️‍🔥

Loved these unique ways to work the core!

Laura

Tighter Waist | 12 min Abs

So nice to have a new flow!! Voice over working now.

I couldn’t hear anything at all — no voice over. Am I missing something? Or is it supposed to be silent?

30 Min Side Body Flow 🎧

10 Min x 3 Mvmts | Glutes & Legs 📌

Moderate Impact Upper Body 🫧

Yoga x Bodyweight Workout

30 Min Lower Body | Bodyweight

So powerful and so so strong💦💦💦🔥🔥🔥👍❤️🙏

Thanya

Total Body Pyramid Workout 🔺

Storme

20 Min Glutes and Legs

I love all the twists and hip openers in that one.

Wow. Haven’t done a sequence in months. What a one to start with. I think I got dizzy with all the twisting. 😜. Loved it

Heather

This one is so, so fun. Love all the movement and the hip work.

Creative Sequencing | Hip CAR Step | Full Body

My new fav go to as a hairstylist. Great class
Which playlist are you playing in the background? Love it 👏🏼

Sydney

Caroline

I didn’t know how much I needed that. Thank you Chelsea!

Yoga for Upper Body Reset ✨

Nina

Creative Sequencing | Gate Pose w/ a Twist | Full Body

Βαλεντινη Χουστη

Gail Wahlquist Lederman

Yoga for Ankle Mobility 🤙🏻

Tracy Sumner

20min Leg Burner 🏋🏽‍♂️

Creative Sequencing | Full Body | Intuitive Movement 🦋

Thank you. Helpful and encouraging. Just keep swimming.

Sheanna Iverson

“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.

30 Min Sweaty Lower Body

Community

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