Name: Playbook - Chelsea Hofer - Strong + Centered: Full Body Burn
Uploaded: 2026-06-23T02:25:40.897Z
Duration: 50 min
Description: Strong + Centered: Full Body Burn

This 50-minute intermediate workout hits every major muscle group while dialing in your core strength and control. You’ll move with intention through strength supersets and a sweaty finisher circuit designed to leave you feeling strong, steady, and sculpted. Expect dumbbells, a little grit, and a lot of core.

Equipment: Dumbbells, kettlebell (optional), pull-up bar or hanging setup

- Stand tall with your feet hip to shoulder-width apart
- Bend over, plant your hands flat on the floor and walk the hands forward until you reach a high plank position
- Perform a single push up
- Reverse the movement, walking the hands back in toward the feet and returning to a standing position

Inchworm to Push Up

Starting Position:
	•	Stand tall with feet hip-width apart.
	•	Hold a weight plate overhead with both hands, arms fully extended and biceps close to ears.
	•	Engage core and maintain a neutral spine.

Movement:
	•	Step one foot back into a reverse lunge.
	•	Lower until both knees are at 90 degrees, keeping front knee stacked over ankle.
	•	Keep arms extended overhead the entire time—avoid leaning forward or letting the plate drift.
	•	Press through the front heel to return to standing.

Tips:
	•	Keep ribcage down and core tight to avoid arching the lower back.
	•	Maintain vertical alignment of arms and ears.
	•	Move slow and controlled to prevent wobbling or tipping.

OH Reverse Lunge

- Grab two dumbbells and get into a high plank position 
- The dumbbells should shoulder-width apart, your feet slightly wider than your hips for greater stability
- While maintaining a rigid body position, row one dumbbell toward your hip by using your lat and driving your elbow up and back, hips and shoulders should be squared toward the floor
- With control, return the dumbbell to the starting position and repeat the movement on the opposite side
- After you perform a row on each side, you've completed one full repetition

DB Renegade Rows (R+L= 1 rep)

- Set the bar in the rack at the appropriate height 
- Position yourself under the bar, racking it across the front of the shoulders, elbows forward of the body
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

*MODIFY: Double Dumbbell Front Rack Squat
	•Hold a dumbbell in each hand at shoulder height, elbows slightly in front of body.
	•Core stays braced, knees track over toes as you squat.

Front Squat (modification listed)

note modifications in exercise description

- Stand upright, feet shoulder-width apart, holding a dumbbell in each hand at the shoulders, using a neutral grip (palm facing in), elbows forward of the body
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- Aim to descend just below parallel for this exercise
- Explosively push up through your heels and mid-foot to return to standing, pressing the dumbbells overhead 
- Control the weight back down to the shoulders before transitioning immediately into the next rep

DB Thrusters

- Grasp an overhead bar and hang at arms length (or snag these ab hanging straps from Amazon!) 
- Holding the upper body steady, bend your knees and raise them up as high as you can, flexing your abs throughout the movement
- Pause at the top before slowly lowering both legs back to the starting position with control

*modify with reverse crunches on your mat

Hanging Knee Raise

- Stand with your heels elevated, holding a kettlebell at the chest  
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

KB Heel Elevated Goblet Squat

Circuit

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

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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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