12.19 Friday | Home

Todays total body conditioning workout requires lighter load, higher volume and proper form. Be sure to view videos if new to an exercise. See modifications in caption.

Warm Up

CARDIO WARM UP

3 Minutes

Alternate between any bodyweight movements of your choosing Jumping jacks, jog in place, air squats, walk/run your home stairs (my personal fav.)

LOW LUNGE CROSSBODY TWIST

60 seconds Alt sides, Alt reaching arm and lunging legs

Take big a breath as you rotate your abdomen and reach arm to sky.

DEEP SQUAT HIP + ANKLE OPENER

30 seconds

Gently use your elbows to widen your stance, this is great for ankle mobility.

SEATED HIP OPENER

60 seconds Alt sides

This movement stretches muscles around the hip joint and pelvis. Great to elevate lower back pain.

Circuit 1 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds. Adjust weight as needed. Todays focus is moderate load and quality movements.

EQUIPMENT
DUMBBELLS
BENCH/COOLER/OTTOMAN

EXERCISES
5-8 reps 1 + 1/4 HIP THRUST
10-15 reps HIP THRUST
16 reps PLANK ROW
30 seconds Rest

1+1/4 hip thrust

USE A SINGLE OR PAIR OF DBS

5-8 reps Light to Moderate
I’ll use a single 50lb or pair of 25s

At the top of the thrust, lower a quarter of the way down before extending back to the top.

HIP THRUST

10-15 reps
Using the same single 50lb DB or pair of 25s as above.

Be sure to hit full lockout at the top of each rep before lowering.

PLANK ROW

16 reps Light to Moderate load
I’ll use a pair of 15-20lb DBs

Alternative Exercise to planking- Standing lateral raises

Circuit 2 — 4X

Note- Perform exercises back to back with no rest between. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps SINGLE ARM SNATCH + REV LUNGE count each rep
10-14 reps BICEP CURL
30 seconds Rest

SINGLE ARM SNATCH + REV LUNGE

12 reps each side Moderate
I’ll use a single 20-25lb DB

BICEP CURL

10-14 reps Light to Moderate load. I’ll work around 15lb DBs

Modify- alternate arms, curling one at a time.

Advanced Circuit 3 — 5X

Note- This is an advanced circuit, you’ll need to select a weight you can perform all exercises with, WITHOUT changing weight. The goal is to NOT set down the dumbbells until completing the full cycle. I’ll work with 30-35lb DBs

EQUIPMENT
BARBELL

EXERCISES
5 reps DB SQUAT CLEAN
5 reps DB PUSH PRESS
10 reps SUITCASE SQUAT
8 reps/cycles 4 MTN CLIMBERS + BLAST OFF
Rest as needed. Repeat 5X

DB squat clean

5 reps

Maintain soft knees as you hinge at your hips, deadlift the DBs up and high pull it dipping to catch it in a front racked position.

DB push press

5 reps

Use the dip to drive the load over head.

SUITCASE squat

10 reps

Modification- Goblet squat with a single DB held at chest height OR racking the pair of DBs on shoulders

4 MTN CLIMBERS+ BLAST OFF

8 reps/cycles
(4 Mtn climbers + 1 blast off= 1 rep)

Alternative- 60 second Plank hold

Cooldown

DOWN DOG

60 seconds

Peddle out your heels, once those feel good plant your feet and drive your chest to the top of o your thighs

PIGEON

90 seconds Alt legs

Great for increasing flexibility in the hip flexors and lower back.

KNEELING HAMSTRING

60 seconds Alt legs

Sit back and exhale as you lower chest to thigh. Option to perform standing hamstring stretch if preferred.

SUPINE SPINAL TWIST

90 seconds switching sides halfway

My ALL time favorite stretch, dont rush it! Keep both shoulders flat on the mat.