Total Body Workout

Work off the Weekend: The Perfect Storm

Traveling for the week or without your home gym? Don’t make an excuse, make a move! The following is a total body, body weight workout that combines strength building drills, isometric holds, and high intensity drills to create the perfect burn. Do each circuit twice before moving on to the next with minimal recovery.

Total Body Workout

Lower Body Blast:
60 seconds: Alternating Reverse Lunges
30 seconds: Squat Hold
30 seconds: Squat Jumps
60 seconds: Lateral Lunges
30 seconds: Squat Hold
30 seconds: Jumping Jacks
60 seconds: Inchworm Walk Outs
30 seconds: Squat Hold
30 seconds: Fast Feet

Recover for 30 seconds. Repeat for a total of two times.

Upper Body Burn:
60 seconds: Push Up
30 seconds: Hand Plank
30 seconds: Mountain Climbers
60 seconds: Triceps Push Up
30 seconds: Forearm Plank
30 seconds: Burpees
60 seconds: Wide Push Up
30 seconds: Hand Plank
30 seconds: Criss-Cross Mountain Climbers*

Recover for 30 seconds. Repeat for a total of two times.

Ab Smash:
60 seconds: Bicycle crunches
30 seconds: V-Up Hold**
30 seconds: Speed Skaters/Lateral Bounds
60 seconds: Toe Touches
30 seconds: V-Up Hold
30 seconds: High Knee Run
60 seconds: Sit-ups
30 seconds: V-Up Hold
30 seconds: Tuck Jumps

Recover for 30 seconds. Repeat for a total of two times.

Good luck!

*Criss-Cross Mountain Climbers are similar to a standard mountain climber. Bring the opposite elbow to the opposite knee, moving your leg across the body underneath the chest. Keep the core engaged and your butt down!

**The V-Up Hold begins like a regular V-Up. At the top of your range of motion hold your core tight with your legs at tabletop position or fully extended. Relax your neck and shoulders and don’t forget to breathe.

 

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