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 Cat Stretch x Superman with Pull
- SETS: 3
- REST IN BETWEEN SETS: No break
Dynamic Cat Stretch
- REPS: 10 slow
- NOTES:
- Palms directly under shoulders
- Draw your abs in toward the vertebra and all spine to round
- The crown of your head should be parallel with the floor
Superman with Pull
- REPS: 12 with 3-count hold
- NOTES:
- Straight arms, straight legs, tight glutes.
- As you hold Superman position, bend elbows and pull your arms down toward the bottom of your rib cage. Pause briefly before straightening arms again.
- Control the landings as your body returns to floor.
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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Hawk Dodges x Plank Hold
- SETS: 4
- REST BETWEEN SETS: No break
Hawk Dodges - Left Side
(start sets 1 and 3 with the left side)
- REPS 20
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges - Right Side
(start sets 2 and 4 with the right side)
- REPS 20
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, GO DIRECTLY INTO...
PART #03
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Goblet Squats x Neutral Grip Resistance Band Pull Aparts
- SETS: 3
- REST IN BETWEEN SETS: No break
Goblet Squats
- WEIGHT: 8 LB DB
- REPS: 15 with 3-count hold in squat position
- NOTES:
- 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.
Neutral Grip Resistance Band Pull Aparts
- REPS: 15 with 3-count hold
- NOTES:
- Keep wrists straight and squeeze your shoulder blades together
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
Glute Bridge Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
- Be sure to squeeze the glutes. You will likely feel this in your lower and middle back-- that's okay.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
- SUPERSET: Shoulder Press Neutral Grip x Against the Wall – Squat x Biceps Curls
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
Shoulder Press Neutral Grip
(left side)
- WEIGHT: 2-5 LB DBs
- REPS: 12 per side/ 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)
Against the Wall – Squat
- DURATION: 30 seconds
- NOTES:
- Keep blades pressed back against wall.
- Small of your back should be pressed against the wall. Tuck your butt under your torso to make that happen.
Biceps Curls
(left side)
- WEIGHT: 2- 5 LB DBs
- REPS: 12 per side/ 1 side at a time
- 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.
Biceps Curls
(right side)
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #07
- SUPERSET: Bird Dogs x ISO-Prone Cobra
- SETS: 2
- REST IN BETWEEN SETS: No break
Bird Dogs
- 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: 20 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.