Name: Playbook - Chelsea Hofer - Total Legs - Dumbbells
Uploaded: 2023-10-27T16:43:35.967Z
Duration: 25 min
Description: Total Legs - Dumbbells

25 mins to crush your legs! Grab your medium and heavy dumbbells      (I have 15s and 20s)

Let me know how it goes and if you have any feedback! 💪🏻

Xx,
Chelsea

Work for 40 seconds rest for 20 seconds. Go at your own pace but don’t stop for 40 seconds. Start the next exercise at the top of the minute

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Lift your lower hip as you push your top knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clam

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Reverse Lunge

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Front Rack Squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and twist open to a T 
- Lower down to another push-up and then find a T on the opposite side

Dumbbell Push Up + T

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- 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
- Switch sides

Lateral lunge (dumbbells)

EMOM

Total Legs - Dumbbells

Loved the blend of familiar and creative! What you do best 💝

Nicole 

25min Gentle Flow

kimberly bezenek

Adding in the ab finisher was PERFECT 🔥❤️‍🔥 #absonfire

Strong & Stable Lower Body + Abs

This was so delightful. I was only planning on 20 min of yoga today, but this kept me engaged the whole time. Thank you for a new live yoga class, Chelsea!  This is my favorite format.

30 min Mellow-ish Balancing Flow

Full Body DB Grind

great flow, but.. we jumped right in and voiceover was a surprise, kind of distanced and less personal experience (though i can see how it’s maybe more practical for filming). i personally prefer when you are connected with us and talking while going through the flow. looking forward to more new yoga here and great studio 💛

Ivana

Loved the sequencing here! Perfect amount of strength and creativity! More of these please!

30 Min Creative Flow

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Oh yeah!! Bring the fire, amazing 😅🔥🔥🔥

Lauren

So challenging 😰 you’ll feel like jello afterwards lol

Cady

20 Min Glutes & Legs 🍑

Teardrop Muscle Workout 💧

20 Min Booty & Legs

10 min Dumbbell Core Class

For some reason I felt this more in my lower back then glutes - could only get through 3 rounds so I don’t kill my back. Not sure if maybe my weight was too heavy or your suppose to feel it - lot in your back too?

Glutes w/a Side of Hamstrings 🍟

Thigh, Booty, & Calves | At Home Workout

Kelly

Beautifully guided stretching! Very much needed. Thank you, Chelsea!

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This felt great in my shoulders and upper back in the morning! Love your cues and direction!

Kayla B

PAREET SHAH

Tight Shoulders? I Gotchu 😘

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My first creative sequence - It was challenging but feels good!

Leah

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A great quick workout, that targets all the right places!

Christie

Ok WOW! As someone with no noteworthy home gym, just my mat, this workout was INTENSE and targeted 👏🏻 all 👏🏻the 👏🏻 right 👏🏻 places 🍑 ✨

Christina

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This one feels more cardio then burn in my butt

6 Butt Lifting Exercises that Work!

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Really amazing workout - loved this so much!

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10 min Sweaty Legs + Cool Down

20 Min Legs + Glutes ❤️‍🔥

Loved these unique ways to work the core!

Laura

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So nice to have a new flow!! Voice over working now.

I couldn’t hear anything at all — no voice over. Am I missing something? Or is it supposed to be silent?

30 Min Side Body Flow 🎧

10 Min x 3 Mvmts | Glutes & Legs 📌

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30 Min Lower Body | Bodyweight

So powerful and so so strong💦💦💦🔥🔥🔥👍❤️🙏

Thanya

Total Body Pyramid Workout 🔺

Storme

20 Min Glutes and Legs

I love all the twists and hip openers in that one.

Candace

Wow. Haven’t done a sequence in months. What a one to start with. I think I got dizzy with all the twisting. 😜. Loved it

Heather

This one is so, so fun. Love all the movement and the hip work.

Creative Sequencing | Hip CAR Step | Full Body

My new fav go to as a hairstylist. Great class
Which playlist are you playing in the background? Love it 👏🏼

Sydney

Caroline

I didn’t know how much I needed that. Thank you Chelsea!

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Rebekah

Nina

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Βαλεντινη Χουστη

Gail Wahlquist Lederman

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Tracy Sumner

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Creative Sequencing | Full Body | Intuitive Movement 🦋

Thank you. Helpful and encouraging. Just keep swimming.

Sheanna Iverson

“What do I do when things get hard?” This is so much more than just handstands… 🙌

Chelsea K 

Banana Back: “How do I get rid of it on the wall?”

That was super helpful! I feel like that's what I'm doing for tuck jumps, too. (bending elbows and collapsing in my chest).

Leba

Very helpful! You do a great job explaining the small nuances of correct positioning…thank you! Now I have to try that… 😋

Tania

Thank you so much for this video!! Really helpful!

Kate

Pike Jump: “How do I fix this shape? I feel stuck!”

Christy

L-Shape: “Why are these so hard?! Help!”

Very helpful and encouraging. I was beating myself up for not getting my butt to bump the wall but it's helpful to know that it's more about the repetition and getting comfortable with the action than actually bumping the wall. Thank you.

Pike Jumps: “How do I get my hips over my shoulders?”

10 Min Shoulders

5 Min Abs 🔥

Lydia

Amazing! Just what I needed before I start day 3 of your handstand program 🔥

Leanne

I feel so good.  Thank you, I will be saving this one with the holidays around the corner.

Kristin

Neck & Shoulder TENSION? I gotchu 😉

Nancy anderson

Love this! I wouldn’t mind a little longer version of this!!

I loved this!  Hope to see more yin classes with you

Stephanie

Yin Yoga - Full Body 🧘🏼‍♀️

I’m gonna have to work through that one a few more times…I was pretty confused haha But it’s a fun challenge.

Total Legs - Dumbbells

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