President’s Day Total Body Workout

Hi everyone!

Anyone else have the day off today?  I do, I do!  And I need to be super productive with my day off.  That being said, today’s post is just a good total body workout if you’re looking for one.  This is the class format I taught for Circuit Training last week (Thursday morning).  We all left super shweaty!

As always, any questions on any of the moves let me know, make sure to include a proper warmup and cooldown, and of course respect your injuries!

Combination 1

Instructions:

• Do 3 sets of 8 front lunges holding heavy dumbbells in each hand by sides
• Do 2 sets of 8 low pulse lunges holding one heavy dumbbell at each end
• Do 3 sets of 8 for the rows.
• For the arms during the jog, add arm punches overhead and out to the sides.

Do this all the way through with the right foot in front for both lunge series and the split stance rows.  Then repeat entire circuit again on the left.

 

Combination 2

Instructions:

• Do 3 sets of 8 squats holding heavy dumbbells in each hand.
• Do just 10 reps of the single leg dead lift, holding one heavy dumbbell.  Keep your back straight and bend at the knees to protect your lower back!
• Unilateral just means to work one side.  Start with the right.  For the cross body shoulder raise, start with palm facing you, hand down in front of legs.  Raise to the diagonal, and on the way up, turn your hand so palm faces front and you are hitchhiking.  Do just 10 reps.
• For the lateral shoulder raise, do 2 sets of 8 immediately after the cross body ones.

Do this all the way through with the right foot in front for the single leg dead lift and the right arm working for the unilateral moves.  Then repeat entire circuit again on the left.

 

Combination 3

Alternate between these two moves until you get all the way down to just one rep of each.

 

Combination 4

Alternate between these two moves until you get all the way down to just one rep of each.

Combination 5

Instructions:

• Do 2 sets of 10 for each reverse crunch move.
• Do 30 seconds of heel taps.

 

Combination 6

Instructions:

• Do 2 sets of 8 for the hip raises, and finish with 8 slow pulses.
• Do 10 pushup + rows
• D0 2 sets of 8 for the kneeling knee to chest extensions.
• Do the plank shoulder taps for 30 seconds.
• Finish with 2 sets of 8 for the frog glute lifts.

What are you doing for a workout today?!

And I’m off!