Total Body Workouts

Total Body Workouts

12 Seasons

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Total Body Workouts
  • ENERGIZE & EMPOWER 45 - DAY 3

    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: (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 2

    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 3

    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 4

    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.)...

  • Semi-Serious Kickboxing Day 7

    Episode 5

    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 SLIP CROSS
    2.) ROLL UNDER UPPER CUT HOOK
    CIRCUIT 2
    1.) LUNGE TO FRONT KICK R
    2.) LUNGE TO FRONT KICK L
    ...

  • Semi-Serious Kickboxing Day 6

    Episode 6

    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 R/L
    2.) x8 JACKS TO SPEED BAGS
    CIRCUIT 2
    1.) SQUAT TO KNEE DRIVE R/L
    2.) SIDE SHUFFLES
    CIRCUIT 3
    1.) ...

  • 10 MIN STACKABLE SPIN #1

    Episode 7

    Gone are the days where a spin session has to be 60 minutes! Challenge yourself to get on the spin bike and have a gentle 10 minute ride for warming up, or for everyday-get your body moving mentality!
    I love this class and do it frequently on my own- I hope you enjoy it too!

  • ENERGIZE & EMPOWER 45 - DAY 1

    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: (10 MINUTES)
    1.) 6 HIGH KNEES TO BURPEE
    2.) UP & DOWN SQUAT TO SQUAT JUMP
    3.) DB CHEST PRESS
    CIRCUIT 2: (10 MINUTES)
    1.) ALT JUMP LUN...

  • BACK RECOVERY & CORE STRENGTH DAY 4

    Episode 9

    Join me for this gentle session for strengthening your back and working on improving core strength.
    -
    EXERCISE BREAKDOWN:
    1.) WARM UP: TRA ACTIVATION + SL HIP LOWER
    2.) CORE ACTIVATION: SUPINE CORE HOLD WITH LIGHT WEIGHT PULSES
    3.) STRENGTH: R/L STEP UPS
    4.) STRENGTH: R/L STEP DOWN
    5.) STRETCH: Q...

  • BACK RECOVERY & CORE STRENGTH DAY 3

    Episode 10

    Join me for this gentle session for strengthening your back and working on improving core strength.
    -
    EXERCISE BREAKDOWN:
    1.) WARM UP: HIP FLEXOR FLOW
    2.) GLUTE ACTIVATION: CLAM SHELLS R
    3.) GLUTE ACTIVATION: CLAM SHELLS L
    4.) STRENGTH: HIP THRUST
    5.) STRETCH: SUPINE HAMSTRING R
    6.) STRETCH: SUPI...

  • BACK RECOVERY & CORE STRENGTH DAY 2

    Episode 11

    Join me for this gentle session for strengthening your back and working on improving core strength.
    -
    EXERCISE BREAKDOWN:
    1.) WARM UP: CHILDS' POSE R/L
    2.) CORE ACTIVATION: BIRD DOG
    3.) STRENGTH: GOBLET SQUAT
    4.) STRETCH: R PIRIFORMIS
    5.) STRETCH: L PIRIFORMIS
    ---
    Disclaimer:
    All information prov...

  • BACK RECOVERY & CORE STRENGTH DAY 1

    Episode 12

    Join me for this gentle session for strengthening your back and working on improving core strength.
    -
    EXERCISE BREAKDOWN:
    1.) WARM UP: CAT COW
    2.) CORE ACTIVATION: DEAD BUGS
    3.) STRENGTH: RDL
    4.) STRETCH: R HIP FLEXOR
    5.) STRETCH: L HIP FLEXOR
    -
    Disclaimer:
    All information provided by Ragamuffin ...

  • 30 Minute 20 Day JUMP FOR JOY- DAY 16

    Episode 13

    EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
    LEVEL: Mulit-Level
    WORKOUT BREAKDOWN:
    CIRCUIT 1: (10 exercises 3 Rounds 60"/20")
    1.) BUTTERFLY STRETCH
    2.) RIGHT QUAD
    3.) LEFT QUAD
    4.) ALT CROSS BODY SHOULDER
    5.) FORWARD FOLD
    6.) RIGHT HIP FLEXOR
    7.) LEFT HIP FLEXOR
    8.) ...

  • 30 Minute 20 Day JUMP FOR JOY- DAY 15

    Episode 14

    EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
    LEVEL: Mulit-Level
    WORKOUT BREAKDOWN:
    WARM UP
    CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
    1.) BASIC BOUNCE
    2.) GOBLET SQUATS
    3.) NARROW LATERAL MOVERS
    4.) RDLS
    5.) BOXER STEP
    6.) STEP UPS (OPT LUNGE & LIFT)
    7.) SKIIERS
    8.)...

  • 30 Minute 20 Day JUMP FOR JOY- DAY 14

    Episode 15

    EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
    LEVEL: Mulit-Level
    WORKOUT BREAKDOWN:
    WARM UP
    CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
    1.) BASIC BOUNCE
    2.) THRUSTER
    3.) HIGH KNEES
    4.) ROWS (OPT: PLANK)
    5.) BOXER STEP
    6.) DEADLIFT TO HIGH ROW
    7.) SIDE TO SIDE JUMPS
    8....

  • 30 Minute 20 Day JUMP FOR JOY- DAY 13

    Episode 16

    EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
    LEVEL: Mulit-Level
    WORKOUT BREAKDOWN:
    WARM UP
    CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
    1.) BASIC BOUNCE
    2.) 1-1-2-2 SHOULDER PRESS
    3.) ALT SINGLE LEG JUMP
    4.) CHEST PRESS/STANDING FLY
    5.) SIDE STRADDLES
    6.) BACK FLYS
    7....

  • 20 Minute Stackable / Total Body / #11

    Episode 17

    5 exercises, 4 rounds- 45" on with a 15" rest break.
    You'll need weights.
    Here are the moves

    1.) SHUFFLES SPRINTS & JACKS
    2.) ALT ROUND R/L ROCKET JUMPS
    3.) ALT UP DOWN SQUATS TO HOP
    4.) STS LATERAL TAPS TO UP DOWNS
    5.) X2 PUSH UPS TO PLANK JACKS

  • CARDIO18 No Equipment Workout DAY 20

    Episode 18

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SQUAT TO CURTSY LUNGE (OPT JUMP)
    2.) X3 SKIIERS (OPT UP/DOWN)
    3.) SQUAT PADDLERS
    4.) X3 PAUSING MOUNTAIN CLIMBERS
    5.) R SIDE PLANK HIP LIFTS
    6.) L SIDE PLANK HIP LIFTS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 19

    Episode 19

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) STANDING MOUNTAIN CLIMBERS/RUNS
    2.) SQUAT TO KNEE/ELBOW CROSS
    3.) BUTT KICKERS
    4.) X4 PUSHUPS
    5.) FROGGER GLUTE BRIDGES
    6.) HANDS OUT PUSHUPS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 18

    Episode 20

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    CIRCUIT 1: (6:00) (3 ROUNDS)
    1.) X3 HIGH KNEE RUNS
    2.) STANDING KNEE ELBOW CROSS CRUNCH (1/2)
    3.) R REVERSE LUNGE L KICK
    4.) L REVERSE LUNGE R KICK
    5.) CRABS (OPT GLUTE BRIDGE // KICKBACKS)
    6.) ALT BICYCLES
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 17

    Episode 21

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) SQUAT + NARROW STEP (+OPT JUMP)
    2.) X3 KNEE DRIVES PUNCH R
    3.) X3 KNEE DRIVES PUNCH L
    4.) JOGGERS TO X8 JACKS
    5.) PLANK KNEE/ELBOW CROSS
    6.) PLANK SPIDERS
    COOL DOWN

  • CARDIO18 No Equipment Workout DAY 16

    Episode 22

    WARM UP
    CIRCUIT 1: (3 ROUNDS)
    1.) R ROCKET SHIPS
    2.) L ROCKET SHIPS
    3.) CURTSY LUNGE TOUCH DOWN
    4.) ALT UP/DOWNS (OPT. TAP BACK LOWERS)
    5.) ALT SHOULDER TAPS
    6.) WALK OUT TO X1 PUSHUP
    COOL DOWN

  • 30 Minute 20 Day JUMP FOR JOY- DAY 12

    Episode 23

    EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
    LEVEL: Mulit-Level
    WORKOUT BREAKDOWN:
    WARM UP
    CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
    1.) CROSS LEGGED STS SPINAL ROTATIONS
    2.) SEATED SIDE RIGHT LEG OUT
    3.) SEATED SIDE LEFT LEG OUT
    4.) BUTTERFLY/LONG LEGGED FWD FOLD
    5...

  • 30 Minute 20 Day JUMP FOR JOY- DAY 11

    Episode 24

    EQUIPMENT NEEDED: Dumbbells + Jump Rope and support/incline if needed.
    LEVEL: Mulit-Level
    WORKOUT BREAKDOWN:
    WARM UP
    CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
    1.) PULSE SQUAT (OPT JUMP)
    2.) BASIC JUMP
    3.) PLANK WALKOUT SHOULDER TAP
    4.) x8 SCISSOR TO x8 HOPS
    5.) SPIDERMANS
    6.) UP & BACK
    7.) ...