Workout #03 - 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
- SUPERSET: Walkouts X Toes-waist-sky hops
- SETS: 3
- REST IN BETWEEN SETS: No break
Walkouts
- REPS: 10 with 2-count hold
- 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.
Toes-waist-sky hops
- 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: Chest Press Lying on the Floor X Glute Bridge Hold
- SETS: 3
- REST IN BETWEEN SETS: 30 Seconds
Chest Press Lying on the Floor
-WEIGHT: 2- 15 Lb. DBs
- REPS: 10-12 slow (up on a 1-count/ down on a 3 count)
- 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 #03
- SUPERSET: Against-the-Wall Deadlift X Wall Squat X Against-the-Wall Underhand Row
- SETS: 3
- REST IN BETWEEN SETS: 45 seconds
Against-the-Wall Deadlift
- WEIGHT: 1- 25 Lb. DB
- REPS: 10-12 slow
- NOTES:
- Starting position wide stance-- knees and toes facing forward. (A little bit of turn out is okay if need be.) Shoulder blades firmly against the wall. Tuck your butt under your spinal column so the small of your back rests against the wall. You will return to this position at the end of each rep.
- Bend at the waist, your chest moving toward the ground. Upper body positioning: flat back, (no rounding of the shoulders), the torso should remain at maximum length as it moves forward (tight abs, no curving of the lower back).
- Go as far down as you can while maintaining that upper body position, pause. You should feel your hamstrings, glutes.
Wall Squat
- 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.
Against-the-Wall Underhand Row
- WEIGHT: 2-15 Lb. DBs
- REPS: 10-12 slow
- NOTES:
- Lean forward so torso is completely elongated; flat back, tight core.
- Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull.
- Palms facing up.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Toes-Waist-Sky Hops
- Reps: 20
- SETS: 1
- 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 THE GO INTO...
PART #05
- SUPERSET: Plank Hold X Supermans
- 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.
Supermans
- REPS: 12 with 3-count hold
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
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.