Name: Playbook - Chelsea Hofer - Day 10 | Full Body
Uploaded: 2024-03-31T21:21:18.152Z
Duration: 15 min
Description: Day 10 | Full Body

kimberly bezenek

Needed:
Yoga Mat
Sneakers
Chair/Bench

Optional:
Dumbbells 
Ankle Weighs

- explode forward downdog to pushup
- back to bent knee downward dog 
- explode forward to low lunge (R)
- back to bent knee downward dog 
- explode forward to low limbs (L)
- back to beginning 

*modify on knees for push-ups
*every push-up = 1 rep

Explosive Plank to Push-Up to Lunge

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row both dumbbells
- Press back to downward dog

*Modify on your knees

Dumbbell push up + renegade row

- Narrow squat
- Bicpep curl 
- Take athletic stance to press up and over head. Plus face each other.

Squat, Curl, to Overhead Press

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly

Bulgarian Split Squat Jump - Right

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Bulgarian Split Squat Jump - L

- Forearm Plank
- Alternate leg lifts while keeping hips level

1 R+L = 1 Rep

Forearm Plank + Glute Raise

Day 10 | Full Body

Welcome to 150!!

Kayla

Loved this! I didn’t use weights and it was the perfect challenge for me!

Coura

Marli

Day 1 | Lower Body

Have done this challenge sooo many times LOVE IT! So accessible for a busy Mumma 😘

Love it! The challenges really help me get back into the swing of things when I haven’t been super motivated 🥰

Tracy Sumner

Day 2 | Full Body

Feels so good! My son (home from college) laughed with me and did it too! (Except the frog..he drew a line.) lol

Leah

Great. Frog in a chair was a bit weird but got it done 👍🏻

Trisha

Day 3 | Lower Body

Great! I’m terribly weak in my upper body and so I couldn’t do the full pushup but did them in my knees

Day 4 | Upper Body

Awesome did this one with my two young kids.

Day 5 | Full Body

I did the first 5 days together and today I can barely move

Βαλεντινη Χουστη

Day 6 | Lower Body

That was hard. I modified a lot.  Hard to do these without feeling it in neck low back.

Probably the hardest day so far for me, but a great workout! Maybe some more modifications for those with weak hips and core? Totally doable if you take your time and make sure you have proper form!

danielle

Day 7 | Core

Day 8 | Upper

Day 9 | Lower

Day 11 | Upper

Day 12 | Lower

Loved this. Had to modify some to keep core alignment. Maybe one day I’ll be able to do the full versions.

Day 10 | Full Body

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