Total Body Workouts

Total Body Workouts

12 Seasons

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Total Body Workouts
  • ENERGIZE & EMPOWER 45 - DAY 20

    Episode 1

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) FRONT TO LATERAL RAISE
    2.) FWD/BKW A-JACKS
    3.) SUMO SQUAT TO ALT HEEL LIFTS
    4.) HIGH/LOW PUNCHES

    CIRCUIT 2: (8 MINUT...

  • ENERGIZE & EMPOWER 45 - DAY 19

    Episode 2

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) KNEELING GET UPS TO SQUAT WALKS
    2.) BENT OVER FRONT RAISE TO PULL DOWN
    3.) HIGH/LOW STS PUNCHES
    4.) SUMO SQUAT PULSE
    ...

  • ENERGIZE & EMPOWER 45 - DAY 18

    Episode 3

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) DBL PULSE GOBLET SQUAT
    2.) X8 BUTT KICKERS TO X2 PUSHUPS
    3.) DB PICK UP TO STEP BACK LUNGE
    4.) CRISS CROSS (OPT JUMP)...

  • ENERGIZE & EMPOWER 45 - DAY 17

    Episode 4

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) GOBLET HOLD REVERSE LUNGE
    2.) X2 ALT CROSS KNEE TO X4 CLIMBERS
    3.) ISOMETRIC ALT CURLS
    4.) WALL SIT

    CIRCUIT 2: (8 MI...

  • ENERGIZE & EMPOWER 45 - DAY 16

    Episode 5

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) IN & OUT SQUATS
    2.) FILL UP ALT CURLS TO PRESS
    3.) DBL PULSE LUNGE TO X2 KNEE DRIVE (R)
    4.) DBL PULSE LUNGE TO X2 KNE...

  • ENERGIZE & EMPOWER 45 - DAY 15

    Episode 6

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) CURL TO ARNOLD PRESS
    2.) ALT DBL KNEE TO ELBOW PULSES
    3.) BULGARIAN SPLIT SQUAT (R)
    4.) BULGARIAN SPLIT SQUAT (L)

    CI...

  • ENERGIZE & EMPOWER 45 - DAY 14

    Episode 7

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) ALT DB PICK UP TO x2 SHOULDER PRESS
    2.) LATERAL HOPS TO JUMPS/HOPS
    3.) WEIGHTED PUSH UP TO GET UP
    4.) SQUAT TO HEEL L...

  • ENERGIZE & EMPOWER 45 - DAY 13

    Episode 8

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) GOBLET SQUAT
    2.) R/L PUSH PRESS
    3.) SL DEADLIFT R
    4.) SL DEADLIFT L

    CIRCUIT 2: (8 MINUTES)
    1.) ALT TOE UP LATERAL SQ...

  • ENERGIZE & EMPOWER 45 - DAY 12

    Episode 9

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) X4 BENT OVER ROW TO X4 SQUATS
    2.) LUNGE FLYS I'S
    3.) X4 HORIZ FLY X2 DBL
    4.) X2 SQUATS X2 PLANK JACKS

    CIRCUIT 2: (8...

  • ENERGIZE & EMPOWER 45 - DAY 11

    Episode 10

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (8 MINUTES)
    1.) SUMO DEADLIFT
    2.) ALT GET UP
    3.) DBL WEIGHT THRUSTER
    4.) R/L SIDE LUNGE KNEE DRIVER

    CIRCUIT 2: (8 MINUTES)
    1.) R/L W...

  • Semi-Serious Kickboxing Day 10

    Episode 11

    You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
    WARM UP
    CIRCUIT 1
    1.) ALTERNATING FRONT KICKS
    2.) R/L DOUBLE PUNCHES
    3.) X4 JABS TO ALT 4X KICKS
    4.) CRISS CROSS SQUAT WITH ARM BLOCK
    5...

  • 20 Minute Stackable / FLOOR MOBILITY /#13

    Episode 12

    5 exercises, 4 rounds- 45" on with a 15" rest break.
    You'll need weights.
    Here are the moves
    CIRCUIT 1 ( 2 ROUNDS)
    1.) R/L SIDE NECK BENDERS
    2.) FWD/BACK NECK BENDERS
    3.) TABLE TOP CAT/COW
    4.) TABLE TOP THREAD THE NEEDLE R
    5.) TABLE TOP THREAD THE NEEDLE L
    CIRCUIT 2 ( 2 ROUNDS)
    1.) WIDE SEATED S...

  • 20 Minute Stackable / FLOOR STRETCH /#12

    Episode 13

    5 exercises, 4 rounds- 45" on with a 15" rest break.
    You'll need weights.
    Here are the moves
    CIRCUIT 1 (2 ROUNDS)
    1.) SEATED CAT COW
    2.) SEATED R ROTATIONS
    3.) SEATED L ROTATIONS
    4.) QL R & L
    5.) LONG LEGGED HAMSTRING
    CIRCUIT 2 ( 2 ROUNDS)
    1.) TABLE TOP CAT COW
    2.) CHILDS' POSE
    3.) HALF CHILDS P...

  • ENERGIZE & EMPOWER 45 - DAY 10

    Episode 14

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    X4 SQUATS TO X8 OBLIQUE JACKS
    BIRD DOGS R/L
    SUPINE CHEST FLY

    CIRCUIT 2: (10 MINUTES)
    QUICK FEET + SKATER + MOUNTAIN CLI...

  • ENERGIZE & EMPOWER 45 - DAY 9

    Episode 15

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    UNDERHAND GRIP THRUSTERS
    WEIGHTED UP DOWNS (OPT. BICEP HOLD)
    KICK STAND DEADLIFT (R/L)

    CIRCUIT 2: (10 MINUTES)
    UPRIGHT ...

  • ENERGIZE & EMPOWER 45 - DAY 8

    Episode 16

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    HAMMER CURLS TO HOP OVERS
    R/L CURTSY LUNGES TO REV LUNGES
    (x8) JACKS TO UP/DOWNS

    CIRCUIT 2: (10 MINUTES)
    R/L SINGLE ROW...

  • ENERGIZE & EMPOWER 45 - DAY 7

    Episode 17

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    SKATERS + BUTT KICKS
    REVERSE LUNGES/TAPS TO FWD SHLD PRESS
    TRICEP OH EXTENSION

    CIRCUIT 2: (10 MINUTES)
    WEIGHTED THROW D...

  • ENERGIZE & EMPOWER 45 - DAY 5

    Episode 18

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    STAR JACKS TO SQUAT PULSES
    UP DOWN JUMP OVER W/ WEIGHT
    WIDE/NARROW ROWS

    CIRCUIT 2: (10 MINUTES)
    DB RAINBOW PRESS SQUATS...

  • ENERGIZE & EMPOWER 45 - DAY 6

    Episode 19

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    DBL SQUAT TOE/KNEE TOUCH
    2 PU + 4 ROWS
    SKATERS TO JACKS

    CIRCUIT 2: (10 MINUTES)
    DB FLY
    R/L LATERAL SQUAT REACH UPS
    DBL ...

  • ENERGIZE & EMPOWER 45 - DAY 4

    Episode 20

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    UPRIGHT ROW + FRONT RAISE
    DB SQUAT (VARIOUS SPEEDS)
    HAMMER CURL + BICEP CURL

    CIRCUIT 2: (10 MINUTES)
    LATERAL FLIES
    DB OVERHEAD REVERSE LUNGE
    AL...

  • ENERGIZE & EMPOWER 45 - DAY 3

    Episode 21

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    1.) LOW STAR JACKS
    2.) FAST FEET TO 2-4X PUSHUPS
    3.) SKATERS TO SKIIERS
    CIRCUIT 2: (10 MINUTES)
    1.) DB FRONT RACKED DBL ...

  • ENERGIZE & EMPOWER 45 - DAY 2

    Episode 22

    This class focuses on multi-joint, compound movements to maximize muscle engagement and efficiency.
    -
    WARM UP & COOL DOWN INCLUDED:
    -
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 MINUTES)
    1.) HEISMANS TO HOP OVERS
    2.) REVERSE LUNGE PRESS
    3.) I's/A's/T's
    CIRCUIT 2: (10 MINUTES)
    1.) CHEST FLY
    2.) STEP/HOP UP ...

  • Semi-Serious Kickboxing Day 9

    Episode 23

    You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
    WARM UP
    CIRCUIT 1
    1.) JAB CROSS HOOK R/L
    2.) BODYWEIGHT SQUATS
    CIRCUIT 2
    1.) UPPERCUT, UPPERCUT, CROSS R/L
    2.) JUMP ROPE
    CIRCUIT 3
    1.) ...

  • Semi-Serious Kickboxing Day 8

    Episode 24

    You can't take yourself too seriously in life- and I'll add this flavor to how I teach kickboxing. We'll punch, we'll kick, we'll laugh. Here are the movements:
    WARM UP
    CIRCUIT 1
    1.) CAT COW
    2.) WORLDS' GREATEST STRETCH
    CIRCUIT 2
    1.) LEG SWINGS R/L
    2.) LATERAL LUNGE TO SIDE STRETCH
    CIRCUIT 3
    1.)...