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: 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.
Medicine Ball Overhead
(Can use 3 LB DB or any ball)
- REPS: 15
- 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, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Jinder Flies x Against the Wall - Bend and Reach x
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Jinder Flies
- WEIGHT: 2-3 LB DBs
- REPS: 12 super slow
- NOTES:
- Start with arms resting against the side of ribcage and elbows bent as you hold dumbbells in neutral position.
- From there move arms away from body until palms are parallel to the floor.
- Straighten arms from that position without allowing shoulders to ride up.
Against the Wall - Bend and Reach
- REPS: 10 slow reps with 3-count hold in reach
- NOTES:
- Start with shoulder blades, and entire back (including small of your back) pressed against the wall. Torso should be at full length. Tighten your abs and tuck your butt under your torso to make that happen.
-From that position: keep your core tight and bend forward at the waist. Go as far as you can without rounding your shoulders. Pause. And extend arms in front of you.
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: Biceps Curl x Behind the Body Resistance Band Pull Apart x Duck Walks
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Biceps Curl
- WEIGHT: 2- 5 LB DBs
- REPS: 12 slow/per side/ alternating with each rep
- 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.
Behind the Body Resistance Band Pull Apart
- REPS: 12 w/ 3-count hold
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
Duck Walks
- REPS: 10 per side/ alternating with each rep (20)
- NOTES:
- Maintain the squat position as you step out to the side into a wide stance.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Chest Press lying on the floor x Glute Bridge Hold
- SETS: 4
- REST BETWEEN SETS: 30 seconds
Chest Press lying on the floor
- WEIGHT: 2- 8 LB DBs
- REPS: 12 slow/ per side/ alternating with each rep
- NOTES:
- Shoulder blades, glutes and small of the back should be on the floor the entire time.
- Elbows should be angled in toward the body not flared out.
- Be sure to keep the movement slow and controlled as you lower the weight back down to the floor.
Glute Bridge Hold
- DURATION: 45 seconds
- 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 #05
Bird Dogs
- RESPS: 15 per side with 2-count hold
- 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.
- Don’t rush.
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.