Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-05-07T20:30:11.493Z
Duration: 60 min
Description: #5 Full Body

You’ll need the following 
- a pull-up bar 
- exercise ball 
- cardio equipment of choice

- extend med ball up and over your head keeping arms close to your ears 
- begin lunges forward while keeping ball above your head the entire time 
- squeeze and engage core, shoulders, and push off heels each step

Overhead hold walking lunges

- 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

You’ll need the following 
- pull-up bar 
- a med ball

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Med ball slams

- squat down pick up med ball
- stand up with ball 
- drop ball back onto floor and jump squat up

Med ball jump squats

- begin laying down 
- sit up while keeping feel on the ground 
- drive hands toward one foot while brining the foot toward your hands meeting at the center of your body 
- release back down 
- repeat toward other leg

Med ball Sprinter sit up

Circuit #1

You’ll need the following 
- a med ball

Jump lunges

Med ball toe tap

- 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

- 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 #2

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

Cardio of your choice

#5 Full Body

#4 upper body | PULL

#3 lower body | hammies & glutes

#2 Upper Body | PUSH

#1 lower body | glutes & quads

#4 Upper Body | PULL

sami

#3 Lower Body | Glutes & Hammies

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#1 lower body | glutes & hammies

Full Body

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

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

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

Madi

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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