Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:32.287Z
Duration: 60 min
Description: #5 Full Body

You’ll need the following 
- treadmill / bike / elliptical / stairs
- dumbells 
- kettlebell 
- a box

Choose your form of cardio 
- stairmaster 
- elliptical
- bike 
- treadmill 

140-150 beats per minute range

10 minute of steady state cardio

Db Walking Lunges

High plank position
Lift one leg up to a 180 line parallel with body

High plank leg lift

Reverse bridge single leg hold

Superset #1

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm KB swing

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Superset #2

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

Box jump squat

Dumbbell oblique side crunches

Superset #3

#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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