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: Dynamic Cat Stretch x Lean Back
- SETS: 4
- REST BETWEEN SETS: No break
Dynamic Cat Stretch
- REPS: 12 with 3-count hold
- NOTES:
- Palms directly under shoulders
- Draw your abs in toward the vertebra and all spine to round
- The crown of your head should be parallel with the floor
Lean Back - Left Side
- REPS: 10 per side/ 1 side at a time
- NOTES:
1) Make sure feet are firmly planted. Entire foot in front touches the ground (weight on the heel.) Foot in back: only the ball of the foot touches the ground, heel is off the ground.
2) Upper body should be upright with core engaged (not leaning forward.)
3) Keep your arms straight as you lean back. Don't let shoulders shrug up toward the ears.
Lean Back - Right Side
- REPS: 10 per side/ 1 side at a time
- NOTES:
1) Make sure feet are firmly planted. Entire foot in front touches the ground (weight on the heel.) Foot in back: only the ball of the foot touches the ground, heel is off the ground.
2) Upper body should be upright with core engaged (not leaning forward.)
3) Keep your arms straight as you lean back. Don't let shoulders shrug up toward the ears.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Hawk Dodges - Left Side
- REPS: 10 per side/ 1 side at a time
- SETS: 1
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
- REPS: 10 per side/ 1 side at a time
- SETS: 1
- 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 #03
- SUPERSET: ISO-Burpee x Plank Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds
ISO-Burpee
- REPS: 15
- 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 Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Goblet Sumo Squat x Behind the Neck Triceps Extension
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Goblet Sumo Squat
- WEIGHT: 8 LB DB
- REPS: 15
- NOTES:
- Before you start, open your hips so your feet end up in a turned out position.
- 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.
Behind the Neck Triceps Extension
- WEIGHT: 8 LB DB
- REPS: 12
- NOTES:
- Don't let your elbows flare out as you extend your arms.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Hawk Dodges - Left Side
- REPS: 10 per side/ 1 side at a time
- SETS: 1
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
- REPS: 10 per side/ 1 side at a time
- SETS: 1
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
- SUPERSET: Angled Lawnmower Rows x Wall Squat Hold
- SETS: 4
- REST BETWEEN SETS: No break
Angled Lawnmower Rows - Left Side
- WEIGHT: 2- 8 LB DBs
- REPS: 10 per side/ 1 side at a time
- NOTES:
- You don’t need to use a bench. You can use anything that allows you to keep your chest forward, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
Angled Lawnmower Rows - Right Side
- WEIGHT: 2- 8 LB DBs
- REPS: 10 per side/ 1 side at a time
- NOTES:
- You don’t need to use a bench. You can use anything that allows you to keep your chest forward, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
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, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Step to Lunge x Resistance Band Neutral Grip Pull Apart
- SETS: 4
- REST BETWEEN SETS: No break
Step to Lunge - Left Side
- REPS: 8 per side/ 1 side at a time
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- 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.
Step to Lunge - Right Side
- REPS: 8 per side/ 1 side at a time
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- 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.
Resistance Band Neutral Grip Pull Apart
- REPS: 12 with 3-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Hawk Dodges - Right Side
- REPS: 10 per side/ 1 side at a time
- SETS: 1
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
- REPS: 10 per side/ 1 side at a time
- SETS: 1
- 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 #09
1-legged Glute Bridge Hold - Left Side
- DURATION: 20 seconds per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: No break
- NOTES:
- Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay.
- Push through the heel that is on the floor with each rep.
- 1 rep = all the way up and all the way back down. Don’t rush, don’t cheat.
1-legged Glute Bridge Hold - Right Side
- DURATION: 20 seconds per side/ 1 side at a time
- SETS: 4
- REST BETWEEN SETS: No break
- NOTES:
- Be sure to squeeze the glutes up top of each rep. You will likely feel this in your lower and middle back-- that's okay.
- Push through the heel that is on the floor with each rep.
- 1 rep = all the way up and all the way back down. Don’t rush, don’t cheat.
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.