Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.576Z
Duration: 65 min
Description: #5 Full Body

Sarah

You’ll need the following 
- a box 
- dumbbells 
- hack squat
- barbell 
- tricep dip bars
- bench

You’ll need the following 
- a box 
- dumbbells

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Db Walking Lunges

Superset #1

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

You’ll need the following 
- barbell 
- tricep dip bars

Barbell Push Press

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Superset #2

Dumbbell bench press

Front squat + forward lunge

Dumbbell curl to press

Superset #3

You can choose your form of cardio 
(Examples) 
- stair master 
- spin bike 
- treadmill run 
- outdoor run

Cardio of your choice

#5 Full Body

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#5 Full Body

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