Name: Playbook - Chelsea Hofer - W4/D6 - Workout 21
Uploaded: 2024-03-21T21:44:48.792Z
Duration: 15 min
Description: W4/D6 - Workout 21

Denise

Feel much stronger. Thank youuu🥰🙏🌈❤️

Thanya

Amazing last workout for the 30-day core. 2nd circuit was tough with 10 secs of rest

Alfath

There were a lot of new poses in this longer duration circuit, so I felt like my form may have been compromised because I was tired

- Start in plank and slowly shift back to downward dog and then back to plank

Plank to Down Dog

- Find your reverse table top 
- Kick foot up and reach opposite hand to tap your toes
- Alternate sides

Reverse Table Top - Toe Tap

1st Circuit

- Start in a bear pose 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Bear Pose Shoulder Taps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion tap your your right hand to your left knee 
- Switch sides

Bear Pose Knee Taps

2nd Circuit

- Start in your back with your arms overhead
- Roll up and over into a seated forward fold

Roll Up

- Start in a compressed high boat
- Lean back into a low boat with your arms and legs reaching out to the sides
- Pull everything together to your compressed high boat

Star Crunch

- Find a supine position, arms planted by your side, legs up at a 90°
- Slowly circle your legs up, over, and around and back again 
- Keep your low back pressing down into the ground

Windshield Wipers

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Walk (up & down)

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Forearm Plank Rocks (side to side)

- In supine position bend your knees
- Reach side to side toward your ankles to work your side body

Heel Taps

3rd Circuit

W4/D6 - Workout 21

Quick, challenging, does the trick! Thanks, Chelsea!

Jenny

kimberly bezenek

Jocelynn

W1/D1 - Workout 1

Lisa

Elaine

W1/D2 - Workout 2

Cady

Amazing workout. Just got back from vacation and really dialing into the program. 3 days strong.

W1/D3 - Workout 3

Rest Day

Sophie

Karen

W1/D4 - Workout 4

Amazing abs day. Extended the workout to 10 mins. Doubled each workout up. Didn’t do plank jacks but hit another core exercise windshield wipers.

Katie

W1/D5 - Workout 5

Rest day when my babies are sick. Perfect timing!

Danielle

Love it ❤️ thanks for all workouts. I found a little habit help change so much in you😊

Greta abs workout. Will now hit 4x12 with some abs roller then have a full arm day

W2/D1 - Workout 6

Amazing workout did 2 rounds so 10 mins and hitting a little bit more

W2/D2 - Workout 7

Was sick the last few days. But feels good to sweat after a comeback

W2/D3 - Workout 8

Did 10 mins of abs. Instead of 30 seconds did 1 min rounds with 30 second breaks.

Great abs. Added in more planks to make 10 mins abs

W2/D4 - Workout 9

Linda

This one was challenging! But, you know it’s working 🙃

Victoria

Feeling so strong! Finally seeing some definition in my tummy!

Maddie Knott

W2/D5- Workout 10

Greta and workout for the day. Took a nice 2-days off from the gym. Ready to get back into work

Seeing my abs after 7 weeks of practicing

W3/D1 - Workout 11

Great work out ! Really need to work on those leg lifts 😅

Garance

W3/D2 - Workout 12

W3/D3 - Workout 13

I love your pants in this video, where did you get them from?

Love this one with 45 sec each in 1 round

Definitely this one on the core. Amazing workout

Amazing abs workout. On a business trip so couldn’t do abs the last 2 days but loved the pump

W3/D4 - Workout 14

W3/D5 - Workout 15

W4/D1 - Workout 16

W4/D2 - Workout 17

Ozie

Hanna

W4/D3 - Workout 18

Amazing abs workout. Kept it continuous and it burned. Did 2 sets so 10 mins and loved it.

As I now know the moves and dont have to view video fist every time I can fly through the cicuit and am really feeling the burn from the short moves.I am really starting to see the difference when I do jump ups that my core is starting to pull my legs up higher instead of barely dragging them off the floor.  After I finish core I plan to do the rup challenge cant wait to see the difference after this.  Ive always want to do handstands but after 4 kids my core and arms shoulders just didnt have the strehth.So many other teachers start handstand classes just expecting everyone to jump up on the wall and start thier drills with wall holds i.e .  Thank you for showing us true beginners where to start!

Paula

W4/D4 - Workout 19

Amazing 10 mins abs for the day. Just ran a quick HITT 1 mile run before this. Now going for leg and shoulder day

Amazing abs burner. Did 20 second breaks in the beginning but then near the end from the 7th-8th workout used the whole 45 seconds

Rory

W4/D5 - Workout 20

Seems easy and simple, but when you consistently work on this, it’s effective and highly practical in daily routine !! The Best Abs Strength Building 👍

Thank you for all these small but so practical workout! Love all

Good workout. Start of my lean cut. Did 10 mins of HITT running. 5 mins of intense jump roping. Now 5 mins of abs. Going to now hit back and bicep to finish

W4/D6 - Workout 21

Community

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