Workout #06
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: ISO-Burpee x Plank with Shoulder Taps
- SETS: 2
- REST IN BETWEEN SETS: No break
ISO-Burpee
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
Plank with Shoulder Taps
- REPS: 6 per side/ alternating with each rep (12 total)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
I-Hops
- REPS: 20
- SETS: 1
- NOTES:- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #03
- SUPERSET: Goblet Squat x Neutral Grip Shoulder Press
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Goblet Squat
- WEIGHT: 15 pound DB
- REPS: 10 slow
- NOTES:
- 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.) On Goblet Squat, hold the weight close to the body and just underneath your sternum to help maintain this position.
-Final body positioning from the top of your head to the bottom of your butt isn’t a straight line-- it’s diagonal.
Neutral Grip Shoulder Press
- WEIGHT: 2-10 LB DBs
- REPS: 10 slow
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
I-Hops
- REPS: 20
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Stiff-legged Deadlift x Hammer Curls
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Stiff-legged Deadlift
- WEIGHT: 2- 10 LB DBs
- REPS: 15 slow
- NOTES:
- Keep the weights close to the front of your legs.
- Think of this as a "back and forth exercise" as opposed to an "up and down" exercise.
- As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back.
- Don’t worry about getting all the way down. Go as far as you can go while keeping your back flat before coming back up.
Hammer Curls
- WEIGHT: 2- 10 LB DBs
- REPS: 10
- NOTES:
- Keep your arms close to your body.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Mat Chest Press x Glute Bridge Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Mat Chest Press
- WEIGHT: 2- 10 pound DBs
- REPS: 12-15 slow
- NOTES:
- Shoulder blades, glutes and small of the back should be on the floor the entire time.
- Elbows should be angled in toward the body not flared out.
- Be sure to keep the movement slow and controlled as you lower the weight back down to the floor.
Glute Bridge Hold
- DURATION: 30 seconds
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Up and Over Sit Ups x Upside Down Turtle Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Up and Over Sit Ups
- REPS: 10
- NOTES:
- You can use the momentum of your arms coming up and over to help get off the ground providing you don't round shoulders or curve back.
- You should end up in a seated position with your palms at your side. Your torso should be at maximum length.
Upside Down Turtle Hold
- DURATION: 30 seconds
- NOTES:
- The entire back side of your body should be touching the floor
- Bend your knees and bring them in toward your midsection.
- Hug outside of shins and pull in toward body.
- Lift your head and tuck your chin to your sternum. Pause. (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.