Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.655Z
Duration: PTnullM
Description: #5 Full Body

Sarah

Steph eddy

You’ll need the following 
- a box 
- a med ball
- assault bike / spin bike

You’ll need the following 
- a box 
- dumbbells 

Add dumbbells to the alt v-up’s for extra difficulty

- 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

- begin lying down 
- bring chest up while reach to one to work the alternating foot 
- reach until v position / hand is touching toe 
Complete listed reps for each side

Alternating toe tap v-ups

Circuit #1

You’ll need the following 
- a med ball 
- box

Stand on box 
Hold ball above head 
Lunge backward 
Keep knee a few inches from the ground 
Step back up 

Complete 8 each leg

Reverse decline lunge w/ over head hold

- squat with ball 
- at top throw and release

Med ball wall throws

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

Weighted sit up

Circuit #2

You’ll need the following 
- a med ball

Med ball jacks

Completing side crunch on each side = 1 rep

Squat to oblique side crunch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Circuit #3

If you don’t have access to an assault bike substitute with either a stationary spin bike sprint or treadmill sprints

Assault bike

#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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