These Total Body workouts are killers. I don’t do more of them due to my thinking that I can blow out my arms & shoulders on one day and then make it back to the gym the next day to blow out my legs. Doing more Total Body workouts would mean more rest days in between. Still, Total Body identifies the little muscles that are important for a truly fit person, a Super Spartan, a Tough Mudder.
Warm Up:
Total Body Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 cycles.
- Dumbbell Hammer Curl to Lunge to Press (do this with each leg while doing lunges: http://youtu.be/FNe0X-yf9gA)
- Elevated Feet Press (combo of this http://youtu.be/Rrb3IFsTeto & http://youtu.be/lxxEVXYJMvs Don’t twist. Do a press without your back on the ground or bench)
In between each set do 10 core exercises (sit-ups, leg ups, etc) and at the end of each circuit do 10 burpees.
Notes / Results:
- Weight: 203 Pounds.
- Time: 35 minutes. I could only finish 3 full circuits and 1 exercise on 4th circuit. Need to do more Total Body workouts to improve performance and address neglected muscles.
- Barbell High Pull: 10 reps @ 100 pounds on 4th circuit
- Dumbbell Curl to Lunge to Press: 10 reps @ 15 pounds on 3rd circuit
- Elevated Feet Press: 10 reps @ 45 pounds on 3rd circuit
- Side Lunge & Press: 10 reps @ 15 pounds on 3rd circuit
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