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-Burpees x Toes-to-Sky Hop
- SETS: 4
- REST BETWEEN SETS: 30 seconds
ISO-Burpees
- REPS: 20
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Try to place your feet down as gently as possible.
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: Stiff Legged Deadlift x Behind the Body Resistance Band Pull Apart Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Stiff-legged Deadlift
- WEIGHT: 2-8 LB DB
- REPS: 10 slow reps/ down on 4- count/ up on 1
- NOTES:
- Keep the weights close to the front of your legs.
- Think of this as a "back and forth exercise" as opposed to an "up and down" exercise.
- As little bend in the knees as possible. Bend them when you absolutely need to in order to allow your hips to move back.
- Don’t worry about gefftting all the way down. Go as far as you can go while keeping your back flat before coming back up.
Behind the Body Resistance Band Pull Apart Hold
- DURATION: 30 seconds
- 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 #03
- SUPERSET: Overhead Squat x Resistance Band Neutral Grip Pull Apart Hold
- SETS: 3
- REST BETWEEN SETS: 30 seconds
Overhead Squat
- REPS: 15 slow reps/ down on 4-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.
- As the hips move back, the challenge will be to keep your chest and arms from falling forward. Pull your shoulder blades together and keep your chest up to prevent this.
- Keep your core engaged to prevent over-arching of the back.
Neutral Grip Resistance Band Pull Apart hold
- DURATION: 30 seconds
- 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 #04
- SUPERSET: Close Grip DB Press on the Floor x Iso-Prone Cobra Hold
- SETS: 4
- REST IN BETWEEN SETS: No break
Close Grip DB Press on the Floor
- WEIGHT: 2- 8 LB DB
- REPS: 12 slow/ 1-arm 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 DB Press on the Floor
(right side)
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, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Dead Bugx Superman Hold
- SETS: 2
- REST IN BETWEEN SETS: No break
Dead Bug
- REPS: 10 per side/ alternating with each rep
- NOTES:
- Entire torso should be touching the floor throughout your entire set.
- Keep Arms and legs straight as they extend.
Superman Hold
- DURATION: 30 seconds
- 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.