Total Body
Hi Debbie!
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Dynamic Child’s Pose x Toes-to-Sky Hop
- SETS: 3
- REST IN BETWEEN SETS: No break
Dynamic Child’s Pose
- REPS: 10 slow
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Toes-to-Sky Hop
- REPS: 20
- NOTES:
- Reach toward the floor without rounding shoulders or curving spine. If you can’t get all the way to the floor without rounding shoulders, go as far as you can.
- Swing up at the waist creating momentum with your hips to bring your body back to standing position.
- Soft landings as you come back down from the hop.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Knee-to-stand x Bodyweight Sumo Squats
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Knee-to-stand
- REPS: 15
- NOTES:
- Be sure to keep your shoulders back and your chest up as you move.
- Keep your arms out of this: you have to rely on your core and lower body to get yourself up and down.
Bodyweight Sumo Squats
- REPS: 12 with 3-count hold in squat
- NOTES:
- Take a wide stance. Open your hips as much as possible. Feet turned out.
- The first thing that happens with the lower body is that your hips move back. As your butt starts moving lower to the ground, your hips need to keep moving behind you. This will prevent your knees from coming over your toes.
- Keep your core engaged to prevent over-arching of the back.
- To stabilize the upper body: squeeze your shoulder blades together so the chest stays at maximum width (think of puffing your chest out like a trash-talking redneck about to get in a bar fight.)
- Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Overhead Overhand Resistance Band Pull Aparts x One-legged Glute Bridges
- SETS: 4
- REST IN BETWEEN SETS: No break
Overhead Overhand Resistance Band Pull Aparts
- REPS: 10 with 3-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
One-legged Glute Bridges
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay
- Get all the way back to starting position before going into next rep
One-legged Glute Bridges
(right side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay
- Get all the way back to starting position before going into next rep
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
W Superman Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Step to Lunge x Neutral Grip Resistance Band Pull Apart
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Step to Lunge
- REPS: 5 per side/ alternating with each rep (10 total)
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
Neutral Grip Resistance Band Pull Apart
- REPS: 10 with 3-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Bird Dogs x Plank Hold
- SETS: 2
- REST IN BETWEEN SETS: No break
Bird Dogs
- REPS: 10 per side/ alternating with each rep (20 total)
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
- Don’t rush.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.