Name: Playbook - Chelsea Hofer - Moderate Impact Upper Body 🫧
Uploaded: 2026-06-23T02:25:41.654Z
Duration: 35 min
Description: Moderate Impact Upper Body 🫧

High impact upper body work. Breaking it down into four digestible circuits using mostly bodyweight and some light dumbbells

Push-Up to Side Plank

Commandos

Cross Jump Squat

Circuit 1

Plank Jack to Row

- lift weights to your chest, elbows point up 
- rotate palms forward at bottom and add a bicep curl

Upright Row to Bicep Curl

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

SA Dumbbell Arnold Press

Circuit 2

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

SA Dumbbell bicep curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Circuit 3

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Start with the back flat and chest near parallel to the ground
- Lift elbows up towards the ceiling until the dumbbells touch just outside your chest
- Lower down until arms extended 

* I used 15s

Bent Over DB Rows

- From plank position press back to downdog
- Reach right hand to cross and tap left shin
- Reach left hand to tap right shin 
- Back to plank, take the push-up, and begin again
- Tight core throughout the movement

*Modify by using your knees or skipping the push-up

Plank to Downdog Taps

Circuit 4

Moderate Impact Upper Body 🫧

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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Did that one with my 13yo daughter…killer!

Candace

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Such a strong workout. Loved the variety💪🏼

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I love these sport sweaty and effective core workouts! Please upload more!!

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Such a great way to end my workout today 💪🏼

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

Moderate Impact Upper Body 🫧

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