Total Body Workout

I designed this for a "total body conditioning" class. I've taught it to all levels & age ranges. Its great for a comprehensive class. I usually let my class know if they're just starting or need to modify, don't use weights or don't combine upper & lower body, just do one or the other.

Warm up & stretch 10 minutes. Cardio 10 minutes.

Sculpting, I recommend 3-8 pound hand weights for most people:

• 2 Count (slow) bicep curls, 8x
• Single count curls, 8x
• 2 Count right side lunge (slow), 8x
• Single count lunge, 8x
• Combine single count curls & lunge 12x
• Hold curl at 90 degrees & down position of lunge 8 counts

• March out 8x (recovery)

• Repeat upper format with butterfly curls (biceps turned out at sides) & left lunges

• March/recover

• 2 Count lateral lift (slow) 8x, single count 8x
• 2 Count plie squat (slow) 8x, single count 8x
• Combine plie squat with lateral lift, single count 12x
• Hold squat with lateral lift 8x

• March/recover

• 2 Count tricep kickback (slow) 8x, single count 8x
• 2 Count standard squat (slow) 8x, single count 8x
• Alternate kick back & squat, 12x
• Hold squat down 8x, stand up and hold arms extended behind 8x

• March recover
• Cardio interval, 30 seconds speed bag with bum kickers (march for lower impact) reverse speed bag for last 30 seconds or whatever interval you want.

• 2 Count upright row (slow) 8x, single count 8x
• 2 Count shoulder press overhead (slow) 8x, single 8x
• Full clean & press 12x
• Hold upright row 8x, hold at shoulder height 90 degrees

• March/recover

• 2 Count dead lift for hamstrings (slow) 8x, single count 8x
• 2 Count row for upper back (slow) 8x, single count 8x
• Alternate dead lift, stand up & row 12x
• Hold row back 8x

• March/recover

• 2 Count Atlas lift* (slow) 8x, single count 8x
• 2 Count calf raise (slow) 8x, single count 8x, option alternating
• Combine Atlas lift & calf raise, cue alternating calves as option
• Advanced option, squat with calf raise & atlas lift
• Hold arms out/up & calf raise

• On Floor:
• 2 Count chest press slow (8x), single count 8x
• 2 Count glute lift slow (8x), single count 8x
• Alternate glute lift & chest press 12x
• Hold hips lifted, arms out at 90 degrees, 2 inches off floor for 8x

• 2 Count chest fly slow (8x), single count 8x
• Glute lift & pulse 8x
• Hold glutes lifted, Single count chest fly 12x
• Hold glutes lifted, arms out 2 inches off floor 8x

• 2 Count french press (tricpets) slow 8x, single 8x
• 2 Count draw elbows to body (elbows 1 inch from floor) slow 8x, singles 8x
• Alternate french press, elbow drop to body
• Hold press at 90 degrees 8x, hold elbows off floor 1 inch 8x

• Abs/push-ups

*Atlas Lift: Arms at sides, palms up extend from 90 degrees up and out, as though your lifting the earth like Atlas. Draw elbows back in to sides, squeezing lats.

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