Name: Playbook - Chelsea Hofer - Upper Body Burner 🕷️
Uploaded: 2023-11-02T23:49:40.506Z
Duration: 15 min
Description: Upper Body Burner 🕷️

Quick and oh so effective! 3 Rounds of 8 reps per exercise = 🔥 60 second break between rounds and minimal rest between exercises
1 rep = each side

- Set yourself in a pushup position with hands on dumbbells
- Lower your body toward the floor, pause, then complete 1 push up
- Once you're back in the starting position, row the dumbbell on each side to the side of your chest by pulling the dumbbell upwards

Push-up Row

- From plank pose place hands in dumbbells
- Row dumbbell up and extend your arm back engaging your triceps
- Lower back to starting position and switch sides

Dumbbell tricep kickbacks

- From Plank pose and hands eating in dumbbells, pronate your hand as you reach your hand beyond the front of your mat
- Return to plank and switch sides. 
- Try and keep hips from swaying

Plank DB Reach

- From plank pose with hands resting on dumbbells row dumbbell up toward outside of ribcage 
- Twist body open to side plank as you roll to edges of feet and reach dumbbell up to the sky 
- Return to plank pose and switch sides

Plank w/DB Rotation

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Lift back up one arm at a time to plank pose and begin again

Commandos

- Start in a forearm plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spidermans

Circuit

Upper Body Burner 🕷️

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

Focused Lower Body Day 🫡

Glute Focused DB Workout

35 Min Lower Body

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!

Yoga | Intuitive Hips & Spine

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 😘

Quick Upper Body (When You’re Short on Time) ⏲️

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

Leah

Creative Sequencing | Tiger Pose | Twists 🐯

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

Butt Lift 🍑 - 15 mins

This one feels more cardio then burn in my butt

6 Butt Lifting Exercises that Work!

10 Min Deep Core 💪🏻

Vinyasa: Beginner Room to Twist

Really amazing workout - loved this so much!

The ONLY Glute Workout You’ll Ever Need 🍑

Total Legs - Dumbbells

10 min Sweaty Legs + Cool Down

20 Min Legs + Glutes ❤️‍🔥

Loved these unique ways to work the core!

Laura

Tighter Waist | 12 min Abs

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 📌

Moderate Impact Upper Body 🫧

Yoga x Bodyweight Workout

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!

Yoga for Upper Body Reset ✨

Rebekah

Nina

Creative Sequencing | Gate Pose w/ a Twist | Full Body

Βαλεντινη Χουστη

Gail Wahlquist Lederman

Yoga for Ankle Mobility 🤙🏻

Tracy Sumner

20min Leg Burner 🏋🏽‍♂️

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.

Upper Body Burner 🕷️

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