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: Plank with Shoulder Taps x Superman
- SETS: 4
- REST BETWEEN SETS: 20 seconds
Plank with Shoulder Taps
- REPS: 8 per side/ alternating with each rep (16 total)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
Superman
- REPS: 12 reps up on 1-count/ down on 5-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: Angled Lawnmower Rows x Sumo Squat x Resistance Band Underhand Pull Aparts Hold
- SETS: 4
- REST BETWEEN SETS: 20 seconds
Angled Lawnmower Rows - Left Side
- WEIGHT: 8 LB DB
- REPS: 12 per side— up on 1-count/down on 4-count/ 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, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
Angled Lawnmower Rows - Right Side
- WEIGHT: 8 LB DB
- REPS: 12 per side— up on 1-count/down on 4-count/ 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, shoulders in neutral position with maximum engagement of the core
- The DB moves back at an angle. Think from your bellybutton to just outside the rib cage.
- Keep the DB low-- the top of the DB should be parallel with the bottom of your rib cage at the end of the row.
Sumo Squat
- REPS: 20 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.
Resistance Band Underhand Pull Aparts Hold
- DURATION: 30 seconds
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: DB Pullover x 1-legged Glute Bridge Hold
- SETS: 4
- REST BETWEEN SETS: No break
DB Pullover
- WEIGHT: 8 LB DB
- REPS: 15 slow
- NOTES:
- The challenge here is to keep the small of the back down on the floor. Even though you are lying down, you need to squeeze your glutes and tighten your abs.
- It's very important that you move your arms in a very controlled way-- especially as they move back overhead.
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 Shoulder Press Neutral Grip x ISO-Prone Cobra Hold
- SETS: 4
- REST BETWEEN SETS: No break
Hammer Curl
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow
- 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.
Shoulder Press Neutral Grip
- WEIGHT: 2- 5 LB DBs
- REPS: 10 slow
- 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.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Plank Hold
- DURATION: 1 minute
- SETS: 1
- NOTES:
- Watch out for sagging back and rounding shoulders. 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.