Total Body Workout
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 16913)
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
- Repeat upper format with butterfly curls (biceps turned out at sides) & left lunges
- 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
- 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
- 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
- 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
*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.
Added by
Lisa
at 11:44 PM on Sunday, November 23, 2008 EST.
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(Email: helgysnl@comcast.net)
From: Portland, Oregon (USA)