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: Scapular Push Up x Toes-to-Sky Hop
- SETS: 4
- REST BETWEEN SETS: No break
Scapular Push Up
- REPS: 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.
Toes-to-Sky Hop
- REPS: 20
- 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 #02
- SUPERSET: Bent Over Row - Underhand Grip x Reaching Squat Jump x Goblet Sumo Squat
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Bent Over Row - Underhand Grip
- WEIGHT: 2 8-LB DBs
- REPS: 12 slow
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
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.
Goblet Sumo Squat
- WEIGHT: 8 LB DB
- REPS: 12 down on a 5-count/ up on 1
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Close Grip Press Lying on the floor x 1-legged Glute Bridge
- SETS: 4
- REST BETWEEN SETS: No break
Close Grip Press Lying on the floor - Left Side
- WEIGHT: 2-8 LB DBs
- REPS: 10 per side/ 1- side at a time
- NOTES:
- 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.
- Easy landings and he sure shoulders are touching the floor before moving on to your next rep.
Close Grip Press Lying on the floor - Right Side
- WEIGHT: 2-8 LB DBs
- REPS: 10 per side/ 1- side at a time
- NOTES:
- 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.
- Easy landings and he sure shoulders are touching the floor before moving on to your next rep.
1-legged Glute Bridge Hold - Left Side
- REPS: 10 per side with 2-count hold/1 side at a time
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
- Get all the way back to starting position before going into next rep.
1-legged Glute Bridge - Right Side
- REPS: 10 per side with 2-count hold/1 side at a time
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
- Get all the way back to starting position before going into next rep.
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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Shoulder Press Neutral Grip x ISO-Prone Cobra Hold x Behind-the-neck Triceps Extensions
- 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.
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.
Behind-the-neck Triceps Extensions
- WEIGHT: 8 LB DB
- REPS: 15 slow
- NOTES:
- Don't let your elbows flare out as you extend your arms.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
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.