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-Burpees x Superman
- SETS: 4
- REST BETWEEN SETS: No break
ISO-V Burpee
- REPS: 12
- 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.
Superman
- REPS: 12 up on 1-count/ down on 4-count
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Resistance Band Underhand Pull Aparts x Sumo Squat x I-Hops
- SETS: 3
- REST BETWEEN SETS:30 seconds
Resistance Band Underhand Pull Aparts
- REPS: 12 with 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.
Sumo Squat
- REPS: 15 down on a 5-count/ up on 1
- NOTES:
- Take a wide stance. Open your hips as much as possible. Feet turned out.
- 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.
I-Hops
- REPS: 20
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Underhand Chest Press lying on the floor x 1-legged Glute Bridge Hold
- SETS: 4
- REST BETWEEN SETS: No break
Underhand Chest Press lying on the floor
- WEIGHT: 2-8 LB DBs
- REPS: 10 per side/ alternating with each rep
- 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.
1-legged Glute Bridge Hold - Left Side
- DURATION: 30 seconds per side/ 1 side at a time
- 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: 30 seconds per side/ 1 side at a time
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Hammer Curl x ISO-Prone Cobra Hold x Triceps Kickbacks
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Hammer Curl - Left Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 1 side at a time
- 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.
Hammer Curl - Right Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 1 side at a time
- 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.
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.
Triceps Kickbacks - Left Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 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, your torso long and your core completely engeged.
- Start holding DB close to the body, with arm bent to 90 degrees.
-Straighten the arm using the triceps to do so. (As opposed to using the shoulder-- your shoulders role is simply to stabilize rather than act as a mover on this one.)
Triceps Kickbacks - Right Side
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow/ 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, your torso long and your core completely engeged.
- Start holding DB close to the body, with arm bent to 90 degrees.
-Straighten the arm using the triceps to do so. (As opposed to using the shoulder-- your shoulders role is simply to stabilize rather than act as a mover on this one.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Superman Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Straight arms and straight legs
- Squeeze your glutes in top position
- Don't crane your neck. Head should be in neutral position. 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.