Total Body 7/30/2012

Total Body 7/30/2012 with Raphael

Warm-ups: Mobilizers(anterior step and reach, lateral step and reach, good morning, adduct feet squats, posterior lunge and reach, figure 8, Heart rate: Jog and arms circles, hi knees with arms, skiers)

Execution: 30seconds each with optional pulse and 30 seconds rest

Lower Body:

  • Front squat and thread the needle
  • Reverse lunge and knee up with single leg deadlifts
  • Back squat wide with side squats
  • Lateral Lunge(OH) with Zurcher squats

Cardio: 30 on/off 3 sets each

  • Ice Skaters
  • Over and back runs
  • Burpees

Upper and core:

  • Pushups with plank row
  • DB Oh Press with alt raises with DB row
  • Good mornings with upright row calve raise
  • BB Curl with Standing skull crushers
  • Up down plank with wipers with explosive sit-up
  • Alt plank reach with leg raise(static bb hold) with weighted sit-up

Cool down and stretch

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