Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.602Z
Duration: 60 min
Description: #5 Full Body

Sarah

You’ll need the following 
- a box 
- dumbbells 
- a leg press machine
- a bench
- barbell

You’ll need the following 
- a box 
- dumbbells

Db Walking Lunges

- squat down to where your glutes lightly touch the box 
- as you sit on the box…explosively jump up

Box jump squat

Superset #1

- Keeping your back flat against the pad
- Lower one leg towards your chest
- Drive through your heel to press the sled back to starting position

Complete listed reps per leg

Leg press

You’ll need the following 
- a bench 
- dumbbells

Incline plyometric push-ups

SA Seated Db Arnold Press

Superset #2

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- begin sitting with the ball at shoulder level 
- lay back keeping arms at chest

Weighted sit up

Place dumbbell at chest 
- hold in a hallow old

Weighted hallow hold

Side crunches

Side plank oblique crunch

Core finisher

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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