Name: Playbook - Chloe Trca - #5 Full body
Uploaded: 2024-03-19T22:21:31.527Z
Duration: 75 min
Description: #5 Full body

Sarah

You’ll need the following 
- a box 
- barbell
- a bench 
- dumbbells 
- a med ball

- 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

Front squat + forward lunge

- Find a box level with your high plank position 
- place both feet on box while in a single arm side plank 
- put the weight and confirm into the palm of your band 
- squeeze and engage core 
- switch arms between sets

Elevated single arm side plank

You’ll need the following 
- barbell 
- bench

Barbell Push Press

Bodyweight Tricep Dips

Upper body superset

You’ll need the following 
- dumbbell
- a resistance band

Db Sumo to Goblet Squat

Banded lateral walks

Lower body superset

You’ll need the following 
- medicine ball

- Holding a medicine ball at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the medicine ball overhead
- Lower the medicine ball back to your shoulders repeating movement

Medicine ball thrusters

- Start in a seated position on an exercise mat or the floor. 
- Your legs are extended in front of you with both hands behind your body holding the medicine ball

Lying medicine ball ab tuck

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

#5 Full Body

#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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