Name: Playbook - Chelsea Hofer - Day 5 | Full Body
Uploaded: 2024-03-31T21:21:18.088Z
Duration: 15 min
Description: Day 5 | Full Body

Awesome did this one with my two young kids.

Marli

Trisha

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell Squat Press

- option to use dumbbell
- take the push-up, explode up into side plank
- back to push-up, explode up side plank on Alt side

* every push-up = 1 rep
* modify on knees in push-up and modified side plank

Push-Up to Side Plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

*one R+L = 1 rep

Bicycle Crunches

- Place your upper back on the floor
- Push through your heel raising your hips 
- Engage your glutes at the top

Single Leg Hip Thrust (L)

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top

Single Leg Hip Thrust (R)

- Start kneeling

- Step forward with one foot and stand all the way up while press the weights overhead.

- Kneel down one knee at a time returning the weights to your sides.  Repeat starting with the opposite leg.

Surrenders

- Start kneeling holding

- Step forward with one foot and stand all the way up while press the weights overhead.

- Kneel down one knee at a time returning the weights to your sides.

Surrenders (L)

Your Workout

Day 5 | Full Body

Welcome to 150!!

Kayla

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

Coura

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 👍🏻

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

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 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 5 | Full Body

Community

More workouts from Chelsea Hofer