Name: Playbook - Chelsea Hofer - Snatched Waist + Sexy Back Sculpt
Uploaded: 2026-06-23T02:25:40.746Z
Duration: 30 min
Description: Snatched Waist + Sexy Back Sculpt

Candace

Shannon

Amanda

Thank you Chelsea ✨🥵 Loved this workout but did not enjoy the Autoplay feature 🙅🏻‍♀️ didn’t allow for L + R exercises and I had to jump back again and again to cover both sides…far prefer a simple circuit - recorded video demo with timer to diy 💁🏻‍♀️💪🏻✨

Roxanne

A sculpted waist and strong, defined back go hand in hand. This quick dumbbell-only session hits your lats, rear delts, obliques, and deep core with controlled, athletic movements. Expect a lifted posture, a tighter midline, and that confident “my back looks amazing” energy ✨

- Begin on your hands and knees in table pose, with a neutral spine
- As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink, lifting your head, relax your shoulders away from your ears, and gaze straight ahead
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward, releasing your head toward the floor

Cat Cow

Scapular Shrugs

- Position yourself on all fours, your wrists under your shoulders and your knees under your hips, your back should be straight and you core engaged
- Distribute your weight evenly through your hands as you lift one leg, moving your knee outward and upward (Keep your knee bent throughout the movement), externally rotating through your hip as you form a circle with your knee (Keep your pelvis steady and your spine neutral)
- Lower your knee back to starting position with control
- Complete desired reps then repeat on the opposite side

Hip Circles

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Mornings

Warm-Up

Floor Pull-Ups

OPTIONAL 1-Minute Burnout

Snatched Waist + Sexy Back Sculpt

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?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Lift. Pulse. Power. | EMOM Lower Body

Valentina

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

Full Body Strong • Dumbbells Only

Dumbbell Sculpt: Lower Body Fix

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

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

Pull + Pump: Back & Biceps Burnout

Those incline bicep curls are killer 💀

Back & Biceps Burnout (Pull Day)

Jessi

Glutes : Volume Burn + Glute Med Focus

Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

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

Snatched Waist + Sexy Back Sculpt

Community

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