Name: Playbook - Chelsea Hofer - Strong AF (All Functional 😉)
Uploaded: 2026-06-23T02:25:40.863Z
Duration: 40 min
Description: Strong AF (All Functional 😉)

Candace

This total-body class is all about building real strength where it counts — no fluff, no wasted reps. You’ll move through upper and lower body push-pull circuits, single-leg strength, and dynamic core work that challenges stability from every angle. Think squat to press, lateral lunges, plank up-downs, and more—all layered with functional movement patterns you actually use in real life. Expect good sweat, great form, and that “I’m stronger than I thought” feeling by the end. Let’s go!

*NO GYM NEEDED*

Glute Bridge

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog (6/side)

- 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

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral Lunge (6/side)

Warm-Up

This block targets foundational lower body movement patterns: bilateral squats, unilateral lunges, and explosive calf raises. You’ll move through squats to press for total-body power, lateral lunges to build hip stability and single-leg strength, and calf raises to train ankle drive and endurance. Expect serious burn and sculpt—this is where strong legs are built.

1. Start in a standing position:
	•	Stand with your feet shoulder-width apart, holding dumbbells at shoulder height with your palms facing each other or forward. You can also use a barbell if preferred.
	•	Engage your core and keep your chest lifted.

2.	Perform the squat:
	•	Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and your core tight.
	•	Squat down until your thighs are parallel to the floor or as far as you can comfortably go, ensuring your knees track over your toes.

3.	Stand and perform the press:
	•	As you stand up from the squat, push through your heels and simultaneously press the dumbbells overhead, extending your arms fully.
	•	Keep your core engaged and avoid arching your back during the press.

4.	Return to start:
	•	Lower the dumbbells back to shoulder height as you return to a standing position, ready for the next repetition.

5.	Repeat:
	•	Continue the movement for the desired number of reps.

Squat to Press

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take a large step to the side and lunge towards the floor while bracing your core (Your other leg should remain straight throughout the movement)
- Push through your side foot and heel, extending your leg to return to the standing position
- Complete desired reps then repeat on the opposite side

DB Lateral Lunge

- Stand upright, holding a dumbbell in each hand at arms length
- Extend the ankles, pressing up onto the balls of the feet as high as possible
- Pause at peak contraction, before slowly lowering your heels back down to the floor

DB Standing Calf Raise

Block 1: Lower Body Strength

Time to balance out the lower body work with focused upper body training. You’ll hit your back and shoulders with rows and raises, then light up your core and arms with plank up-downs. This block combines push and pull mechanics while challenging your anti-rotation strength—hello core engagement! Don’t rush these reps; control is key here.

- 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

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Lateral Raise

•	Start in a high plank position
(wrists under shoulders, body in a straight line, feet about hip-width apart for stability)
•	Lower your right forearm to the ground, followed by your left — now you’re in a forearm plank
•	Push back up onto your right hand, then your left, returning to high plank
•	That’s one rep
Alternate your leading arm each rep to avoid imbalances.

⸻

💡 Form Tips:
	•	Keep your hips square — avoid rocking side to side
	•	Engage your core and glutes
	•	Move slowly and with control to get the most out of the stability challenge

Commandos

Block 2: Upper Body Push & Pull

This finisher brings the fire. You’ll target deep core stabilizers with hip dips and sliders while keeping your heart rate up with dynamic lateral steps. Think of this block as your form-focused burnout—where grit meets functional conditioning. Core, cardio, and a sweaty smile to finish it off strong.

- Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart
- Rotate your hips to the right and dip your right hip almost to the floor
- Rotate your hips to the left and dip your left hip almost to the floor
- Alternating back and forth for desired time or reps

Plank Hip Drops

Mountain Climber w/ Socks (12/side)

•	Place a resistance band around your thighs (just above the knees) or around your ankles for more challenge.
	•	Hold a dumbbell at your chest or let them hang by your sides to add load.
	•	Stand with feet hip-width apart, bend your knees slightly, and hinge at the hips into an athletic stance (think: mini squat).
	•	Keep tension in the band by pressing your knees outward—don’t let them cave in.
	•	Take small, controlled steps forward at a diagonal (like a monster walk), maintaining the same squat depth.
	•	After 10 steps forward, reverse the pattern for 10 steps backward.
	•	Stay low, keep your core braced, and focus on glute engagement—not speed.

Trainer tip: Think “slow and sticky” steps—don’t let the band snap your feet back in. This keeps your glutes under constant tension.

Banded Monster Walks (10/side)

Block 3: Core & Conditioning

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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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