Name: Playbook - Chelsea Hofer - Moderate Impact Upper Body 🫧
Uploaded: 2024-03-21T21:44:48.826Z
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 🫧

This is good for a start or return of the exercise

Jülide M. Çelebi

Feels awesome! I love full body workouts. It's just enough for my body to feel good!

Jessica

20 Min Full Body Strength

10 min never felt longer😂😂 amazing as usual - thank you always Chels! Xo

Nicolette

That was GREAT! I really felt the burn💪🥲

Jenny

Thank you! That was really effective 🙏🏻✨

Carolina

10 Min Abs 🫧

30 Min Full Body Strength

Really loved this workout - merge t mix of cardio, bodyweight & band. Will definitely be revisiting this one!

Cady

35 Min Lower Body w/Bands

10 Min Shoulders

20min Leg Burner 🏋🏽‍♂️

Total Body Pyramid Workout 🔺

I added weights to this & it kicked my butt 🥵 took me about 35 mins to complete

Evhenija

30 Min Lower Body | Bodyweight

10 Min X 3 Mvmts | Glutes & Leg 📌

That workout was intense but amazing! Thank you!

Wendi

Sonya Terry

Got through 2 rounds LOLLLLLL this is intense (for me anyway) and so WONDERFUL <3 thanks Chelsea!!

Moderate Impact Upper Body 🫧

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