Total Body
Hi Robyn!
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: Upside Down Turtle x Scapular Push Up
- SETS: 3
- REST BETWEEN SETS: No break
Upside Down Turtle
- REPS: 12 with 3-count hold
- 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.)
Scapular Push Up
- REPS: 10 slow
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Reaching Squat Jumps
- REPS: 20
- SETS: 1
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
ISO-Burpee
- REPS: 15
- SETS: 4
- REST BETWEEN SETS: 30 seconds
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Reaching Squat Jumps
- REPS: 20
- SETS: 1
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Bent Over Row - Underhand Grip x Body Weight Squat
- SETS: 3
- REST BETWEEN SETS: No break
Bent Over Row - Underhand Grip
- WEIGHT: 2- 8 LB DBs
- REPS: 10 with 3-count hold
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
Body Weight Squat
- REPS: 12 with 3-count hold in squat
- NOTES:
- 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, GO DIRECTLY INTO...
PART #06
Reaching Squat Jumps
- REPS: 20
- SETS: 1
- NOTES:
- Get your hips all the way back as you reach forward with your arms.
- Use the momentum of your arms moving back and moving your hips to get yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Reverse Lunge x Shoulder Press Neutral Grip
- SETS: 4
- REST BETWEEN SETS: No break
Reverse Lunge - Left Side
- REPS: 5 per side/ 1 side at a time
- NOTES:
- Take a step back.
- 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.
Reverse Lunge - Right Side
- REPS: 5 per side/ 1 side at a time
- NOTES:
- Take a step back.
- 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.
Shoulder Press Neutral Grip - Left Side
- WEIGHT: 5 LB DB
- REPS: 10 per side/ 1 side at a time
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
Shoulder Press Neutral Grip - Left Side
- WEIGHT: 5 LB DB
- REPS: 10 per side/ 1 side at a time
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #08
Plank Hold
- DURATION: 30 seconds
- SETS: 3
- REST BETWEEN SETS: 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.