Name: Playbook - Chelsea Hofer - Day 11 | Upper
Uploaded: 2024-03-31T21:21:18.158Z
Duration: 15 min
Description: Day 11 | Upper

- come into table top
- hover knees and inch off the mat 
- without too much sway tap right hand back to left knee and then alternate 

* 1 R+L tap = 1 rep

Bear Plank Knee Taps

- Hold the dumbbell with both hands
- Rotate the dumbbell around your head
- Keep your core engaged

* 10 around to the R + 10 around to the L = full 10 reps

Dumbbell Halo

- With dumbbells in your hands and your palms facing up
- Curl toward shoulders
- Lower back down slow and controlled

Bicep Curls

- take an athletic stance
- lean upper body forward slightly
- palms face each other holding dumbbells 
- with control, row right arm up until elbow is even with side body
- as you slowly lower right, row left arm up, alternating sides 

* 1 R+L = 1 rep

Reciprocal Row

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

* 1 R+L = 1 rep

Alternating hammer curls

Day 11 | Upper

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

kimberly bezenek

Day 10 | Full Body

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 11 | Upper

More workouts from Chelsea Hofer