Name: Playbook - Chelsea Hofer - Full Body DB Grind
Uploaded: 2026-06-23T02:25:41.280Z
Duration: 35 min
Description: Full Body DB Grind

Mozart

Try to keep rest to a minimum between sets and rounds 💪🏻 The timer in the app is so helpful! 

Let me know your favorite move! 

I’m using between 5-20lb dumbbells

Light to medium weights recommended (5-20lbs)
Little to no rest between exercises & 45 seconds rest between rounds.


- Stand with feet hip-width apart and hold a dumbbell in each hand in front of thighs, palms facing body
- Engage core and pull shoulder blades down and back
- Then, keeping arms straight, send hips back and beno knees slightly to lower both dumbbells down to the floor in front of legs
- Continue lowering until hips are fully pushed back and the weights are as close to the floor as far as possible
- Keeping chest up, push through feet to return to standing, cleaning the dumbbells to the shoulders
- Squat down until your thighs are parallel to the floor
- Stand up out of the squat and extend your arms, pressing the dumbbells overhead
- Lower the dumbbells back down and repeat the movement

Deadlift to Squat Shoulder Press

Light to medium weights recommended (5-20lbs)
Little to no rest between exercises & 45 seconds rest between rounds.

-Start in a low static squat hold
-Use one dumbbell and hold it at each end
-Start with arms fully extended and then using the bicep, curl up toward the shoulders and then back down.

Squat Bicep Curl

Light to medium weights recommended (5-20lbs)
Little to no rest between exercises & 45 seconds rest between rounds.

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Row the dumbbells, driving the elbows up and back
- Drive your hips forward, using your glutes and hamstrings to return back to standing

Dumbbell RDL to Row

Light to medium weights recommended (5-20lbs)
Little to no rest between exercises & 45 seconds rest between rounds.

-Start in a narrow low squat
-Bring your arms overhead
-Step a leg back, one at a time
-Stay as low as you can the whole time

Narrow OH Pulse Squat

Circuit 1

Little to no rest between exercises! 5-15lbs recommended (depending on ability & form, can increase)
Each curtsey is 1 rep

- Stand with feet shoulder width apart. Keep your ab as tight as possible (you're using the core to stabilize yourself
- Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent
- Press the dumbbells up as you rotate the palms of your hands until they are facing forward
- Continue lifting the dumbbells until your arms are extended above you in straight arm position
- Lower the dumbbells to the original position by rotating the palms of your hands towards you
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat with the opposite leg

Arnold Press to Curtsey Lunge (right)

Arnold Press to Curtsey Lunge (left)

Little to no rest between exercises! 5-15lbs recommended (depending on ability & form, can increase)
Each kick is one rep

- Position yourself on your hands and knees, pinching a dumbbell behind one knee
- Raise up into a bear plank position, hips squared
- Lifting your weighted leg back and up toward the ceiling, engaging your glutes
- Lower your leg to starting position and repeat
- Complete desired reps then repeat on the opposite side

Bear Hover Donkey Kick (left)

Bear Hover Donkey Kick (right)

Little to no rest between exercises.


- Position your feet in a B-Stance (a staggered stance positioning, with the leg in front acting as the working leg and taking on most of the weight, and other leg supporting)
- Hold a single dumbbell in the same hand as the supporting leg
- Squat down, lowering the dumbbell toward the floor
- Extend both legs while you curl the dumbbell up toward the shoulder

Single Leg Squat to Curl (right)

Single Leg Squat to Curl (left)

Circuit 2

Little to no rest between exercises! 5-15lbs recommended (depending on ability & form, can increase)

Start on all fours and lift the knees so your hands are supporting you. Bring opposite knee to elbow quickly.

Bear Hover Mtn Climber

Standing Overhead Dumbbell Alt Knee Crunch (left)

Standing Overhead Dumbbell Alt Knee Crunch (right)

Little to no rest between exercises! 5-15lbs recommended (depending on ability & form, can increase)
- Stand tall, holding a dumbbell in each hand with your palms facing forward
- Maintaining a slight bend at the elbows, circle the dumbbells outward and upward to overhead
- Reverse the movement back to starting position
- Curl the dumbbells up and perform a weighted jab with each hand
- Lower the dumbbells back to starting position
1 ATW + 1 Punch R & L = 1 rep

Around the World to Punches

Circuit 3

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

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