Workout #01 - Total Body
Hi Mark!
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
Walkouts
- REPS: 10
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Jumping Jacks
- DURATION: 1 minute
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO...
PART #03
- SUPERSET: Scapular Push Ups x Overhand Overhead Pull Apart Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Scapular Push Ups
- REPS: 10-12
- NOTES:
- As your chest moves toward floor, squeeze shoulder blades.
- As you come back up, think of it more as pushing back than pushing up with the bottom part of the palm.
- When you return to starting position, pause for a moment and then press down on your palms as you allow your body to become concave.
Overhand Overhead Pull Apart Hold
- DURATION: 30 seconds
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Jumping Jacks
- DURATION: 1 minute
- SETS: 1
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 45 SECONDS AND THE GO INTO...
PART #05
- SUPERSET: Against-the-wall Bend and Reach x Wall Squat Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Against-the-wall Bend and Reach
- REPS: 10 very slow reps with 3-count hold
- NOTES:
- Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen.
- From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you.
Wall Squat Hold
- DURATION: 30 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against the wall. Tuck your butt under your torso to make that happen.
AFTER LAST SET GO DIRECTLY INTO...
PART #06
Jumping Jacks
- DURATION: 1 minute
- SETS: 1
- NOTES:
- NOTES:
- Just like gym class
- Make sure your arms and legs get all the way out and back. People cheat this all the time.
AFTER LAST SET, REST 30 SECONDS AND THE GO INTO...
PART #07
- SUPERSET: Plank Hold x ISO-Prone Cobra
- SETS: 3
- REST IN BETWEEN SETS: No break
Plank Hold
- DURATION: 30 seconds
- NOTES: - Watch out for sagging back and rounding shoulders. Remember to breathe.
ISO-Prone Cobra
- REPS: 12 with 3-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4)Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THE GO INTO...
PART #08
Glute Bridges
- REPS: 12 with 3-count hold
- SETS: 3
- REST IN BETWEEN SETS: 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 30 SECONDS AND THE GO INTO...
PART #09
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES: - Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
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.