Name: Playbook - Chloe Trca - #5 full body
Uploaded: 2024-03-19T22:21:31.994Z
Duration: 60 min
Description: #5 full body

You’ll need the following 
- a box 
- dumbbells
- a medball 
- a treadmill
- bosu ball 
- pull-up bar

You’ll need the following 
 - a box 
- dumbbells

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

Box jump squat

Db Walking Lunges

Superset #1

You’ll need the following 
- a med ball

Side to side med ball slams

Med ball ab tuck

Superset #2

- 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

Dumbbell curl to press

Superset #3

You’ll need the following 
- bosu ball 
- pull-up bar

- Place hands shoulder width apart 
- drive one knee up toward your hand while keeping the other flat on the ground 
- then alternate

Bosu ball push ups + knee drive

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Superset #4

Dumbbell floor to press

- 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 #5

Take the pace slow. Don’t think you need to run a nice job is okay too! If you need to stop and walk, stretch, catch your breath…do that

10 minute run

#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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