Total Body
Day One, Week One
Hello, and welcome to Day One! Warm up with a jog in place, a pep talk, and crank the volume on your pumped-up playlist. Be proud of this moment! You’re at the startling line, now go crush it.
More on the Movements…
30 Squat + Knee Drive
Stand in squat position: Feet slightly wider than hip width, toes slightly pointed out.
Drive your hips back as you squat, pulling your knees slightly open (don’t let them collapse in!) and keeping your chest puffed out.
As you stand, press through your heels and drive your knee high and across your body.
Sit back into your squat and repeat with other knee.
Continue alternating for 30 repetitions.
Breathing: Inhale as you squat, exhale as you drive your knee.
10 Push-ups
Start in high plank with a neutral spine, arms fully extended, and hands positioned just wider than your chest.
Bend your elbows out and back as you lower your chest to slightly below your bent elbow.
Continue for 10 repetitions.
Breathing: Inhale as you lower your chest, exhale as you push up.
Modification:
If you can’t get much depth from your toes, drop to your knees. Make sure you tuck your pelvis so your butt doesn’t stick up in the air.
Even better than push-ups from your knees: Stay on your toes, but do an incline push-up from the couch or a bench instead to take a little weight off, and keep your core engaged.
15 Sumo Squat Jumps
Stand with your feet wider than a normal squat position, with toes pointed out.
Sit back in your squat, weight in your heels, then jump!
Continue for 15 repetitions.
Breathing: Inhale on the way down, exhale on the way up.
Modification:
If you are unable to jump, remove the jump and either add a double pulse at the bottom of the squat or double the repetitions.
30 sec High Plank
Hands should be stacked under your shoulders with fingers spread to provide a base.
Pop up onto your toes, keeping everything in a straight line.
Squeeze your butt and quads and hold your core tight, careful to not round your back or sag your hips.
Hold for 30 seconds….go to your happy place and time won’t drag!
Breathing: Do it! Focus on slow and controlled breathing.
10 Tricep Dips
Grab a sturdy chair, or use the couch, a coffee table or bench.
Place your hands outside your hips, knuckles facing forward and arms straight.
With your hips squared, lower your body to the ground, then press yourself back up through your palms.
Keep your chest high to avoid hunching forward, and keep your elbows tucked behind your shoulder blades.
Continue for 10 repetitions.
Breathing: Inhale as you lower, exhale as you press up.
Modification:
To make it more difficult, extend your legs in front.
30 Shoulder Taps in Bear
From high plank position, drop your knees so they are in line with your hips and hovering above the ground.
Tap your left shoulder with your right hand and return to bear position.
Repeat with left hand to right shoulder.
Maintain a flat back and hips aligned with the floor.
Continue alternating for 30 repetitions.
Breathing: Exhale as you tap your shoulder, inhale as you return to starting position.
20 Lunges
Stand tall with feet under hips, chest up and shoulders back, and your abs engaged.
Take a long step forward, leading with your heel.
Lower your body until leading thigh is parallel to the floor and shin is vertical.
Your knee can tap the floor or hover above depending on your mobility.
Drive through the leading heel to bring yourself back to starting position.
Repeat with the opposite leg, and keep alternating for 20 repetitions.
Breathing: Inhale as you step forward, exhale as you press back to starting position.
15 Plank Pop Squats
Start in high plank position with feet placed wider than hip width.
Jump feet to the outsides of your hands and sit back in your squat.
Be sure to keep your weight in your heels in the squat and raise your chest high.
Bring your hands back to the floor and jump back into starting position.
Continue for 15 repetitions.
Breathing: Exhale as you jump forward, inhale as you jump back into starting position.
Modification:
If you are unable to jump, walk your feet in and out instead. You’ll still feel the burn!
15 Side Lunge Reach + Knee Drive
Step to the side into a lunge, shifting your weight to the outer side of your leading foot, keeping your shin as vertical as possible.
Reach for your toes then press away from the floor, driving your knee high across your body.
Return to the side lunge and continue for 15 repetitions on that leg.
Switch legs for 15 repetitions.
Keep your abs engaged throughout the whole exercise.
Breathing: Inhale as you lunge and reach, exhale as you press up and drive your knee.
10 X Plank + 2 Jacks
Begin in high plank position, resting on the balls of your feet. Brace your abdominals, holding a neutral spine with your hands directly below your shoulders.
Elevate your hips and release your left hand to reach towards your right foot (or as far as you can).
Lower your hips and place your left hand on the floor to return to the starting position.
Repeat with your right hand and return to starting position.
Jump your feet out, away from your body, then back to starting position 2x.
Continue the combination for 10 repetitions.
Breathing: Do the movements in a slow and controlled manner and breathe throughout.
Modification:
If you are unable to jump, walk your feet out instead.
