Most days the focus is on 1 part of the body (chest & back/legs/arms & shoulders) since I can work that area to failure and come back the next day and work another while the previous recovers. The purpose of Total Body is to tie everything together and identify neglected muscles.
Warm Up:
- 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
- 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
- 30 Crunches (http://youtu.be/1V4RXxLHNCY)
- 20 Pushups (http://youtu.be/Eh00_rniF8E)
- 10 Burpees (http://youtu.be/O7_TBHno0Os)
Total Body Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle - Do 5 cycles.
- Single Arm Dumbbell Snatch (http://youtu.be/7mf2U1pMAYI)
- Barbell Straight Leg Deadlift to Row (http://youtu.be/kVmczbaEi1M)
- Barbell Front Squat to Push Press (http://youtu.be/NuFr8qUpdWY)
- Elevated Feet Press (** Can't find video but its like the twist except that you stay centered and push press a dumbbell instead of twisting from side to side http://youtu.be/Rrb3IFsTeto)
**In between each set do 10 core exercises (sit-ups, leg ups, etc) and at the end of each cycle do 10 burpees.
Notes / Results:
- Weight: 204 Pounds! Great progress. I expect this to bump up again as my weight fluctuates but this is a lower low which indicates progress
- Time: 65 minutes. I slacked and could have pushed myself to go under an hour but today is a Sunday and I did everything I needed to do within a good time frame.
- Single Arm Dumbbell Snatch - maxed 10 reps @ 40 pounds on 3rd cycle. Could not do 45 so I continued to do 40 on 4th & 5th cycle
- Barbell Straight Leg Deadlift to Row - max 10 reps @ 95 pounds on 5th cycle. Obviously could have started at a heavier weight to reach my max on 4th or 5th cycle.
- Barbell Front Squat to Push Press - maxed 6 reps @ 75 pounds on 4th cycle. 5 reps @ 75 on 5th cycle
- Elevated Feet Press - max 6 reps @ 55 pounds on 5th cycle
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