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
Hawk Dodges - Left Side
- REPS: 15
- SETS: 4
- REST BETWEEN SETS: 20 seconds
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
- REPS: 15
- SETS: 4
- REST BETWEEN SETS: 20 seconds
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Underhand Chest Press lying on the floor x Glute Bridges
- SETS: 3
- REST BETWEEN SETS: No break
Underhand Chest Press lying on the floor
- WEIGHT: 8 LB DB
- REPS: 12 slow
- NOTES:
- Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body.
- Entire back side of the body should be touching the floor including shoulder blades and small of back. So abs should be drawn in and glutes squeezed.
- Arms extend straight up. Be careful not to let Shoulder start rotating as you press.
Glute Bridges
- REPS: 15
- 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
Touchdown to Balance - Left Side
- REPS: 8 per side/ 1 side at a time
- SETS: 4
- DURATION: 30 seconds
- NOTES:
- Keep your weight on the heel of foot on the ground.
- Torso stays elongated. As the leg in the air moves behind you, push your upper body forward in front of you. You can bend your knee as it extends behind you if you need to.
- Keep your chest up, find a focal point as you bring your foot off the ground to balance. Get your foot as high up and far in front of you as possible-- it will help you stabilize.
Touchdown to Balance - Right Side
- REPS: 8 per side/ 1 side at a time
- SETS: 4
- DURATION: 30 seconds
- NOTES:
- Keep your weight on the heel of foot on the ground.
- Torso stays elongated. As the leg in the air moves behind you, push your upper body forward in front of you. You can bend your knee as it extends behind you if you need to.
- Keep your chest up, find a focal point as you bring your foot off the ground to balance. Get your foot as high up and far in front of you as possible-- it will help you stabilize.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Suitcase Deadlift x Biceps Curls
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Suitcase Deadlift
- WEIGHT: 2-8 LB DBs
- REPS: 10 down on 5-count/ up on 1
- NOTES:
- This is more of a “back and forth” exercise than an “up and down” exercise. Your knees bend so the hips can move back- not to bring the weights closer to the ground
- Hips move back as the torso moves forward
- Keep belly button drawn in (tight abs) and back flat
- If you can’t make it all the way down to the ground without rounding shoulders, don’t. Go as far as you can and then come back up.
Biceps Curls
- WEIGHT: 2- 8 LB DBs
- REPS: 10
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Plank with Foot Raise Hold x ISO-Prone Cobra Hold
- SETS: 4
- REST BETWEEN SETS: No break
Plank with Foot Raise Hold - Left Side
- DURATION: 15 seconds per side/ 1 side at a time
- NOTES:
- Must maintain plank position while the foot comes up: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Pointed foot and straight leg as your raise your foot.
- Put foot back down gently.
Plank with Foot Raise Hold - Right Side
- DURATION: 15 seconds per side/ 1 side at a time
- NOTES:
- Must maintain plank position while the foot comes up: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Pointed foot and straight leg as your raise your foot.
- Put foot back down gently.
ISO-Prone Cobra Hold
- DURATION: 30 seconds
- 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.
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.