Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.972Z
Duration: 60 min
Description: #5 Full Body

You’ll need the following 
- a box 
- dumbbells 
- battle ropes 
- a sled

- 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

Dumbbell floor to press

Alternating weighted diagonal v-up

Superset #1

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

You’ll need the following 
- a med ball or dumbbell

- Hold weight at shoulder level 
- step back into a reverse lunge keeping knee off the ground 
- drive knee up and through standing position

Weighted reverse lunge with knee drive

- hold weight at shoulder level 
- step back into a reverse lunge 
- pulse up about 2 inches off the ground and back down

Weighted pulsing lunge

- hold knee ar shoulder level 
- step back into a reverse lunge 
- hold lunge position about 1 inch off the floor

Reverse lunge hold

Lunge circuit

Sled pushes

Lying db ab sit up

Alternating kb swings

Superset #2

#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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