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: Toe Taps x Scapular Push Up x W-Supermans
- SETS: 4
- REST BETWEEN SETS: No break
Reach Under and Open from All Fours
- REPS: 12 per side/ alternating with each rep
- NOTES:
- As one arm slides under the under and the torso rotates, keep the side of the body not moving, as stable as possible.
Scapular Push Up
- REPS: 10-12 up on 1-count/ down on 4-count
- 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.
W-Supermans
- REPS: 12 slow
- NOTES:
- Keep head in neutral position.
- Thighs stay down when your upper body is up.
- Squeeze the glutes as you are up in the air. It will take pressure off the small of your back/ belt line.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Resistance Band Neutral Grip Pull Apart x Stiff Legged Deadlift x Reaching Squat Jump
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Resistance Band Neutral Grip Pull Apart
- REPS: 12 with 3-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
Stiff Legged Deadlift
- REPS: 10-12 down on a 5-count/ up on 1
- NOTES:
- Keep the weights close to the front of your legs.
- Think of this as a "back and forth exercise" as opposed to an "up and down" exercise.
- As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back.
- Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up.
Reaching Squat Jump
- REPS: 20
- 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
- SUPERSET: Resistance Band Overhand Overhead Pull Aparts x Reverse Lunge x Glute Bridge
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Resistance Band Overhand Overhead Pull Aparts
- REPS: 12 w/ 3-count hold
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
Reverse Lunge - Left Side
- REPS: 8 per side/ alternating with each rep
- 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: 8 per side/ alternating with each rep
- 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.
Glute Bridge
- REPS: 15 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, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Shoulder Press Neutral Grip x T Superman Hold x Biceps Curl
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Shoulder Press Neutral Grip - Left Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 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 - Right Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 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.
T Superman Hold
- DURATION: 30 seconds
- NOTES:
- Arms remain straight out to the side the entire time, legs straight behind you and squeeze glutes as your body comes up. Careful not to let shoulders elevate as your body comes up off the mat.
- Squeeze your shoulder blades together as arms move back behind you in the up position.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
Biceps Curl - Left Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 1 side at a time
- 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.
Biceps Curl - Right Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 1 side at a time
- 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, GO DIRECTLY INTO...
PART #05
Bird Dog Hold
- DURATION: 30 seconds per side
- SETS: 2
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
Bird Dog Hold - Other Side
- DURATION: 30 seconds per side
- SETS: 2
- REST BETWEEN SETS: 30 seconds
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
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.