Total Body Power Workout

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1:

Move 1: Alternating Reverse Lunge to Overhead Press (8-12 each side)

• Begin standing with feet hip distance apart, core braced, chest upright and with one weight in each hand at shoulder height, palms facing each other.
• Step your right foot back behind you maintaining an upright posture and engaged core, bending the knee.
• As you step back, press the weight in your right hand straight up overhead, keeping your shoulder in its engaged position back and down and not allowing it to rotate forward. Maintain stability in your front left foot and distribute your weight evenly over your two feet.
• Bring the weighted object back to your shoulder as you step back your right foot back to meet your left.
• Repeat with your left side and alternate both sides.
• MOD: Perform this with no weights and/or hold onto a chair or wall to help stabilize.

Move 2: Chest Fly on Ball (8-12)

• Using a stability ball or elevated surface to support your head and upper back, begin in a reverse tabletop position with a braced core and feet firmly planted on the floor.
• Hold your weights straight over your chest with your arms extended and palms facing each other. You can have a slight bend in the elbows to prevent them from locking.
• Lower your weighted objects with control to line up with your body as you open your arms.
• Using the strength of your chest, bring the weighted objects back to starting position and repeat.
• MOD: Perform this exercise on your back on the mat with bent knees.

Move 3: Elevated Bridge Lift (8-12)

• Begin on your back with your knees bent and your heels on an exercise ball or elevated surface.
• Keeping your core braced, press through your heels to lift your hips up and engage your glutes.
• Lower your hips back down toward the floor with control and repeat.
• MOD: Perform bridge lifts with your feet on the floor.

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Superset 2:

Move 1: Dumbbell Lunge Twists Press Out (0:45 – 1:00)

• Begin standing with feet wider than hip distance apart with your core braced, holding 1-2 weighted objects close to your chest. Keep your upper body engaged and shoulders back and down, not allowing them to rotate forward.
• Bend your knees in line with your toes, sending your hips back as you come into a sumo squat.
• Maintaining your squat, pivot to the right to come into a right-facing lunge. Simultaneously press your hands out in front of you at chest height.
• As you bring your hands back to your chest, pivot back to the sumo squat position. Some variation of raising up and down is natural, however work to keep your body low.
• Repeat on your left side, then continue to alternate.
• MOD: Remove the press, and simply work on alternating between a sumo squat and a lunge to each side. 

Move 2: Ball Knee Tuck (8-12)

• Bring yourself into a tall plank position, bracing your core and stacking your hands below your shoulders. Place one leg at a time on top of the stability ball so that the ball is positioned somewhere between the top of your feet and the top of your shins.
• Press your feet and shins down into the ball for support, and bend your knees to pull the ball in toward your torso using your core strength. Maintain a flat back, without lifting your hips, and keep your gaze neutral (not looking up or down).
• Use control to roll the ball away from you until you are back in the starting position. Repeat.
• MOD: Come into to a tall plank on your mat or with your hands on an elevated surface. Stack your shoulders over your wrists and brace your core. Alternate driving your knees towards your chest.

Move 3: Skull Crusher (8-12)

• Using a stability ball or elevated surface to support your head and upper back, begin in a reverse tabletop position holding weighted objects up straight above your chest. Lower the weighted objects straight back to about a 45 degree angle: this is your starting position.
• Bend the elbows to about 90 degrees, lowering the weighted objects toward your head. Keep your elbows hugging in towards each other as you bend, not allowing them to open out to the side.
• Extend the elbows straight back to where you started, at the 45 degree hold position.
• MOD: Perform this move on the mat with your back flat or hips lifted in a glute bridge, feet on the floor.

Finisher:

Squat to Press (10)

• Begin standing with your feet about hip distance apart, with your shoulders back and down (as if they were against a wall) while holding weighted objects on your shoulders
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and press your arms up overhead. Your weighted objects can face forward or face each other. Bring them back down to your shoulders, and repeat the squat.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start, and instead pressing soft fists overhead.