Online Total Body Workout with an Upper Body Emphasis 3-23-20
Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Alternate the following 8 Exercises two at a time for 30s each with 10s Rest for 4 Sets before moving on to the next pair of movements.
*Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after completing all 8 Sets*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated**
- DB/Plate Bent Over Rows/Band Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – High Hips – Not a Squat *Hands below Chest *Squeeze Shoulder Blades – Hold for 2s *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Prone Triceps Extension: *Start on elbows with knees bent, tuck butt. Extend elbows and bend. *Increase intensity by going into plank *Lift Collar Bones 1” *Elbows under shoulders *Emphasizing squeeze of Triceps at end *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Reverse Fly with Band on 1 Foot or Plank with Rotation: *Lift Collar Bones 1” *Hands below Chest *Keep Arms Straight *Keep Belly in for added Stability *Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Push-Ups with Knee Drive: *Start on stomach with hands outside of shoulders, fingers spread, knee caps off the ground, quads tight > drive knee up while simultaneously doing a push-up > back to ground and repeat with opp. leg. *Lift Collar Bones 1” *Hands below Chest *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Prisoner Staggered Stance Squats (15s Each Foot Forward): *One Foot Forward, One Foot Back with Heel Raised *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hands behind Head *Squeeze Shoulder Blades *Hinge from Hip *Get Low *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Glider Roll-Out/Hand Walk Out: *Hands on Gliders *Key is to move from Hips *Push hands into ground & keep arms straight *Use legs to Push Body Forward, Pull Body Back *Stay Tight – Keep Core Engaged *Lift Collar Bones 1” *Modify with Wide Knees to make easier *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Dips: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Lock Shoulders Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Mat/Step *Avoid going too low *Squeeze at the top *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Split Squats with Band Biceps Curls (2 sets each side):*Start in Kneeling Lunge Position > Right Foot Forward with Band Under Foot, Left Back Knee on ground > Hands Holding Tubing > Stand Up from Kneeling Position > Perform Biceps Curl > Repeat (Without Knee Touching Ground) *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Maintain Squeeze of Shoulders *Bigger the step easier on the Knees *Keep Elbows In *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
Finisher:
Perform additional Lower Body work at the end of the workout in Tabata Format. Perform each side for 2 Sets for 20s with 10s Rest. Focus on slow deep breaths during 10s Recovery.
Forward- Back Lunges (2 sets each side ) *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Drive Feet into ground *Big Steps *Stay Low *Modify with Small step *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
I hope that you get a chance to give this workout a try soon.
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Brien
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