Name: Playbook - Chelsea Hofer - Total Body Pyramid Workout 🔺
Uploaded: 2024-03-21T21:44:48.797Z
Duration: 20 min
Description: Total Body Pyramid Workout 🔺

We start with 100 reps and work down by 10s! If you’re feeling extra complete two rounds!

- 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

- 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 Opp. Toe Taps to Push-Up

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

*each lunge = 1 rep

Dumbbell Forward Lunges

- Start in plank
- Jump forward, land feet to outside of hands
- Jump up to complete one jumping Jack
- Plant hands and jump back to plank

Jumping Jack to Plank

- 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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel, pulse for ONE count, and push through your heels to come up

* I used 25lbs

Dumbbell Goblet Squat

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and jump up, reaching hands over head
- Drop back down to the ground onto your belly and begin again
- Increase speed as you feel comfortable

Burpees

- Find bear plank (knees hover couple inches above floor)
- Right hand taps left shoulder, left hand taps right shoulder
- Hop back to plank, take push-up
- Hop forward back to near plank

* To modify: 
1. skip the push-up
2. take push-ups on knees
3. skip the hop back and forth form bear plank to plank

Bear Plank w/Shoulder Tap to Push-Up

Total Body Pyramid Workout 🔺

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 🏋🏽‍♂️

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

Evhenija

30 Min Lower Body | Bodyweight

Moderate Impact Upper Body 🫧

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!!

Total Body Pyramid Workout 🔺

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