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: Dynamic Child’s Pose x Hawk Dodges
- SETS: 4
- REST IN BETWEEN SETS: No Break
Dynamic Child’s Pose
- REPS: 20 slow with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
Hawk Dodges - Left Side
- REPS: 20 per side/ 1 side at time/ start with left side on sets 1 & 3 and with right side on sets 2 & 4
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Bodyweight Squat x Resistance Band Neutral Grip Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Bodyweight Squat
- REPS: 15 down on a 5-count/ up on 1
- NOTES:
- 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.
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 #03
- SUPERSET: Chest Press lying on the floor x 1-Legged Glute Bridge
- SETS: 4
- REST IN BETWEEN SETS: No break
Chest Press lying on the floor - Left Side
- WEIGHT: 2- 5 LB DBs
- REPS: 12 slow reps per side— up on 1-count/down on 4-count/ 1 side at a time
- 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.
Chest Press lying on the floor - Right Side
- WEIGHT: 2- 5 LB DBs
- REPS: 12 slow reps per side— up on 1-count/down on 4-count/ 1 side at a time
- 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.
1-Legged Glute Bridge - Left Side
- REPS: 10 per side with 3-count hold up top/ 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 3-count hold up top/ 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 #04
Behind-the-body Resistance Band Pull Apart Hold
- DURATION: 30 seconds
- SETS: 1
- NOTES:
- Arms should be as low to the ground as possible
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Bird Dog x ISO-Prone Cobra
- SETS: 2
- REST IN BETWEEN SETS: No break
Bird Dog
- REPS: 10 per side/ alternating with each rep (20 total)
- 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.
ISO-Prone Cobra
- REPS: 15 with 3-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
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.