Name: Playbook - Chelsea Hofer - Day 3 | 30 Min Lower Body
Uploaded: 2024-03-21T21:44:48.852Z
Duration: 30 min
Description: Day 3 | 30 Min Lower Body

Sophie

Laura

Totally couldn’t finish all of these circuits lol but I love the challenge it gave me and I’ll definitely be coming back to it to see how much I’ve progressed. Thank you for the content!

Lisa Sosa

Hard but so doable! Pace yourself and maybe toss a show on to distract ya! I watched Bridesmaids 👰🏻‍♀️

Needed:
One dumbbell (mine was 10lbs)
One chair or bench

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
- Explode up
- Step left foot outside and behind right, bend both knees
- Switch sides, then back to Sump Squat

Sumo Squat to Curtsey Lunge

- Place one foot up onto the chair and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Alternate legs for time

Step-Ups

- Hinge at the hips, then switch weight to chest
- Narrow squat

Deadlift to Goblet Squat

Circuit 1

- Squat yo reach hips to chair
- Stand back up on right leg

Single Leg Squat (R) - Chair

- Squat until hips reach chair
- Stand up onto left leg

Single Leg Squat (L) - Chair

- Begin with your feet wide, touch the ground
- Pop up bringing feet together then back out and down for squat. 
- Other hand reaches down

Touchdown Squat

- Start with feet in a wide toed out stance
- Squat and pulse 1x at the bottom, return to stand

Sumo hack squat

Circuit 2

- Gentle bend to standing leg 
- Kick right leg back, keep hips level

Standing Leg Kickback - R

Standing Leg Kickback - L

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants - R

Fire hydrants - L

- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other
- 3 to the right and three steps to the left

Lateral Walk

Circuit 3

Day 3 | 30 Min Lower Body

Day 1 | Bike | Cardio

Really liked this post ride after my 20 min biking! 👌🏻

Day 1 | Post Ride Stretch

Tracy Sumner

Jackie

Day 1 | Full Body Circuit

Awesome! 
I'm gonna do that at least 3 times a week! Thank you🙏🏻

Day 1 | 10 Min Abs

Day 2 | Bike | Cardio

Was hoping for something more flowy. This was mostly just stretching.  Still felt nice though

Rebekah

This was so beautiful, and I loved your TED Talk 😉

Kristin

Love love loved this 🙏🏻 the way you move speaks to me and I feel so good

Brianna

Day 2 | Intuitive Flow

LOVE your positive vibes! Also much more fun to do it with you instead of as a list!! Thank youuuu!

Brandie

Day 2 | 10 Min Abs 🫧 - Guided

Day 3 | Bike | Cardio

Literally could not finish 3 rounds, but i managed to do 2! Happy to start with that and see my progress with time 😊

Maria

clementine

Day 3 | 3 Min Push-Up Challenge! 🥵

I love this way of classes! Have a great wedding! ❤️

Lydia

Day 3 | 10 Min Abs | 80s Vibe ⚡️

Day 4 | Ride | Cardio

I used to listen to Lionel Richie growing up! That song was one of my favorites 🎤🎶♥️

I liked the new moves. Very effective 10 minutes!

Tania

Day 4 | 10 Min Abs

😂 amazing. Sounds silly but I needed the go ahead to rest. Feeling sore today

Kelly

Day 5 | Rest Day!

Day 6 | Ride | Cardio

Not sure if it’s me but there was no sound during the last part of the video..!

Great! Thank you! Also, I think the sound goes out during Malasana

Besides loosing the sound halfway 😶‍🌫️, I liked the stretches. I usually don’t use blocks but after today I think I should. Thanks for the video

Day 6 | Hips & Low Back Release 🪄

Good idea to add some weights! I liked it! 💪🏻😊

Day 6 | Weighted 10 Min Abs 🏋🏽

Heike

Day 6 | Push-Up Challenge

Day 6 | 30 Min Lower Body

Day 7 | Bike | Cardio

Day 7 | 10 Min Abs

Day 7 | Push-Up Challenge

Such a great flow! The music was too loud, but easier to hear with headphones.

The music was too loud..I am not a native English speaker and it was very difficult to catch all of your speech because of the music🙏

Bets

Fun twisty class with fun grasshopper transitions. The music was a little too loud for me to hear you well. :/

Day 8 | Grasshopper Flow 🦗

Great moves and do much more fun to do it with you! 🤩💪🏻

caron

Day 8 | Ten Min Abs 🐍

Day 9 | Bike | Cardio

Sarah

Day 9 | 300 Reps

That was great! My hubby actually joined me today. And he called it! The movie is Dumb and Dumber! 😂

Day 10 | Push-Up Challenge

Ivana

Day 10 | 15 min Abs 🫣

Day 10 | 300 Reps

Day 11 | Rest Day!

Day 12 | Bike | Cardio

Day 12 | 7-Min Wring it all Out

That was great! I did it twice to get 10 min! 🙌🏻😄

Love a good, quick and dirty ab circuit to fit in after a work out! 💪🏻

Day 13 | 5 min Abs

I really appreciate these short classes. It’s so hard to find time being a busy mom ♥️

Day 13 | Morning Shoulders & Hips 🔆

It was fun and different to use an elastic! 👍🏻☺️

Day 13 | Booty Band Class

Day 14 | Ride | Cardio

Day 14 | Post Ride Stretch

Day 14 | 300 Reps

It feels like it’s getting easier…and then I hit the last set 🤪

Day 14 | Push-Up Challenge

Day 15 | Bike | Cardio

Really great abs and arms workout! 💪🏻😄

Great variety of moves, fun and challenging! 😁🙌

I can’t believe I finish 🥵💯🙌🏼

Day 15 | 15 min Abs 😈

Day 15 | Tight Shoulders? I Gotchu 😘

Day 15 | Booty Band Class 🍑

Day 16 | Rest Day!

Awesome way to start a Friday!!  Determined to finished this program!! 😝

Day 17 | Full Body Circuit

Amazing class!!  Would love to see the kind of forward folds you do in your kitchen (you mentioned). 🥰

Day 17 | Intuitive Flow

Day 18 | Rising Up Stronger

Not as easy as it looks in terms of coordination! 😅

Love this! I’m gonna try to add this into my next class.💛

Candace

Day 18 | Creative Sequencing | Ladder Mandala | Hips+Hammies

Day 19 | Bike | Cardio

So good. I’m not used to the kind of core exercises in this workout. This is definitely my weak point. A little tough on the wrists tho. Might be good to warm them up before attempting the block exercises.

Day 3 | 30 Min Lower Body

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