Name: Playbook - Chelsea Hofer - Yoga x Bodyweight Workout
Uploaded: 2026-06-23T02:25:41.659Z
Duration: 20 min
Description: Yoga x Bodyweight Workout

I take a few balancing postures and then add a little spice with some lower body workouts! Complete three rounds and nice at your own pace!

Grab one pillow!

- Balance on your left foot and with control, move from knee to chest to Warrior 3 and back. 

- Complete on both sides for set time

W3 -> Knee to Chest

- Step one of your legs back as you lower down into a lunge
- Once you reach parallel push through your heel and step foot back a few more inches and then again a few more. 
- Then reverse the action but taking 3 small pulsing lunge steps forward 

- Complete desired reps then repeat on the opposite side

Triple Step Reverse Lunge

- Place pillow in your landing zone
- Counterbalance your weight as you bend deeply into your right knee, landing left knee on the pillow. 
- Try to lift back up without using left toes!

Complete reps and complete on other side

Shiva Squat w/Pillow

- From all fours, extend right leg king 
- Raise your right leg until they are parallel while hips remain Square
- Lower back towards the ground stopping just short of toes resting

- Complete reps and switch sides

Leg Lifts

- Step back to reverse lunge 
- Bing forward into double bent leg warrior 3 and then straight back to lunge! 
- Balance is tricky so modify by using your hands when needed

Complete reps and switch sides

Reverse Lunge -> Double Bent Leg W3

Circuit

Yoga x Bodyweight Workout

Full Body, Full Send ⭐️

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?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Candace

Lift. Pulse. Power. | EMOM Lower Body

Valentina

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Shannon

Amanda

Snatched Waist + Sexy Back Sculpt

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

Full Body Strong • Dumbbells Only

Dumbbell Sculpt: Lower Body Fix

I love these sport sweaty and effective core workouts! Please upload more!!

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

Pull + Pump: Back & Biceps Burnout

Those incline bicep curls are killer 💀

Back & Biceps Burnout (Pull Day)

Jessi

Glutes : Volume Burn + Glute Med Focus

Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Yoga x Bodyweight Workout

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