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-V-Burpees x Plank with Foot Raise x Iso-Prone Cobra Hold
- SETS: 4
- REST IN BETWEEN SETS: 30 seconds
ISO-V-Burpees
(left side - sets 1 and 3)
- REPS: 15
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
ISO-V-Burpees
(right side - sets 2 and 4)
- REPS: 15
- NOTES:
- Keep each movement separate. Pause briefly in each position before moving on to the next one.
- Place your feet down as gently as possible on each movement.
- Keep your legs straight and core tight as you step out to the side.
Plank with Foot Raise
- REPS: 5 per side/ 1 side at a time
- NOTES:
- Must maintain plank position while the foot comes up: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
- Pointed foot and straight leg as your raise your foot.
- Put foot back down gently.
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 #02
I-Hops
- REPS: 25
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Goblet Squat x Biceps Curls
- SETS: 3
- REST IN BETWEEN SETS: No break
Goblet Squat
- WEIGHT: 8 LB DB
- REPS: 20 slow/ down on 4-count/ up on 1
- 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.
Biceps Curls
- WEIGHT: 2-8 LB DBs
- REPS: 12
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: Stiff-legged Deadlift x Neutral Grip Shoulder Press
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Stiff-legged Deadlift
- WEIGHT: 2-8 LB DB
- REPS: 10 slow/ 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 getting all the way down. Go as far as you can go while keeping your back flat before coming back up.
Neutral Grip Shoulder Press
- WEIGHT: 2 5-LB DBs
- REPS: 12
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Underhand DB Press lying on the floor x Glute Bridge
- SETS: 4
- REST BETWEEN SETS: 1-minute in between sets 2 and 3 | No break in between sets 1 and 2 or 3 and 4
Underhand DB Press lying on the floor
(left side)
- WEIGHT: 2-8 LB DB
- REPS: 12 slow/ 1-arm at a time
- NOTES:
- Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body.
- 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.
Underhand DB Press lying on the floor
(left side)
- WEIGHT: 2-8 LB DB
- REPS: 12 slow/ 1-arm at a time
- NOTES:
- Dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.) Your palms are facing in the direction of the top of the body.
- 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.
Glute Bridge
- REPS: 15 with 3-count hold on top
- 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
Bilateral Reach
- REPS: 10 per side with 3-count hold/ alternating with each rep
- SETS: 2
- REST IN BETWEEN SETS: No break
- NOTES:
- The entire front of your body should be flat on the floor.
- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.
- You will feel this in your mid-back.
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.