Total Body Workout

Most days I focus 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
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://www.youtube.com/watch?v=O7_TBHno0Os&feature=youtu.be)

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 - alternating arms for each rep (http://youtu.be/RmDhQT48bPI)
• Barbell Straight leg Dead lift to Row (http://youtu.be/kVmczbaEi1M)
• Elevated Feet Russian Twist (http://youtu.be/Rrb3IFsTeto)
• Barbell Front Squat to Push Press (http://youtu.be/8VBe2Sqn2y0)

**In between each set do 10 core exercises (sit-ups, leg ups, etc) and at the end of each cycle do 10 burpees. Since this routine includes a the Elevated Feet Russian Twist which is  a core exercise, I do pull ups before and dips after it instead of core.

Time: 70 minutes

** Just added Time as a metric to track now since working quickly from exercise to exercise is important for cardio.

Notes / Results:

Errored on the side of total reps as opposed to max weight since the Super Spartan is coming up in early September and conditioning is more of a priority than strength at this point in training.

• Single Arm Dumbbell Snatch - maxed at 6 reps at 40 pounds (left shoulder) on 4th cycle
• Barbell Straight Leg Dead Lift to Row - 95 
• Elevated Feet Russian Twist - maxed at 5 reps at 30 pounds on 4th cycle
• Barbell Front Squat to Push Press - maxed at 8 reps at 75 pounds on 4th cycle
• I can only do 3.5 pull ups per cycle but did it 5 times
• For each exercise I maxed out below 10 reps, on the 5th cycle I took it back down 1 weight for 10 reps