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: ISO-V Burpee x Medicine Ball Overhead
- SETS: 4
- REST BETWEEN SETS: No break
ISO-V Burpee
- REPS: 10
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
Medicine Ball Overhead
- REPS: 20
- NOTES:
- The weight of the ball isn’t important. This is about body positioning.
- Hips swing back and back remains flat on the “down” part of the exercise.
- Explode from the hips as you bring the ball overhead.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Toes-to-Sky Hop
- 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 THEN GO INTO...
PART #03
- 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 - Left Side
- WEIGHT: 8 LB DB
- REPS: 12 per side/ 1-side at a time
- 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.
Underhand Chest Press lying on the floor - Right Side
- WEIGHT: 8 LB DB
- REPS: 12 per side/ 1-side at a time
- 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 Bridge
- REPS: 12 with 3-count hold
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Toes-to-Sky Hop
- 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 THEN GO INTO...
PART #05
- SUPERSET: Touchdown to Balance x Resistance Band Neutral Grip Pull Apart Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Touchdown to Balance - Left Side
- REPS: 8 per side/ 1 side at a time
- 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
- 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.
Resistance Band Neutral Grip Pull Apart Hold
- DURATION: 30 seconds
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Against the Wall – Deadlift x Hammer Curl
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Against the Wall – Deadlift
- REPS: 12 down on 5-count-pause- up on 1
- 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.
Hammer Curl
- WEIGHT: 2- 8 LB DBs
- REPS: 12
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Plank with Foot Raise
- SETS: 4
- REST BETWEEN SETS: No break
Plank with Foot Raise
- REPS: 5 per side/ alternating with each rep (10 total)
- 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.