TOTAL BODY
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
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkouts x Burpees
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 12
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
Burpees
- REPS: 15
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Neutral Grip Bent Over Row x Goblet Squat
- SETS: 3
- REST BETWEEN SETS: No break
Neutral Grip Bent Over Row
- REPS: 12 slow
- NOTES:
- Lean forward so torso is completely elongated; flat back, tight core.
-Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull.
-Palms are facing in toward your body
Goblet Squat
- REPS: 15 /down on 5-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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Chest Press lying on the floor x Glute Bridge
- SETS: 3
- REST BETWEEN SETS: No break
Chest Press lying on the floor
- REPS: 12 slow
- 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.
Glute Bridge
- REPS: 15 with 3-count hold in bridge
- 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: Step to Lunge x Shoulder Press Neutral Grip
- SETS: 4
- REST BETWEEN SETS: No break
Step to Lunge
- REPS: 5 per side/ alternating with each rep (10 total)
- NOTES:
- Stand up straight and keep your core engaged as you take a step forward.
- Before you bend your knee, make sure your feet are fully planted and your torso is fully elongated.
- Tuck your butt under your torso to avoid knee rolling over toes.
Shoulder Press Neutral Grip
- REPS: 10
- 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: Plank Hold x Iso-Prone Cobra Hold
- SETS: 3
- REST BETWEEN SETS: No break
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
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.
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