Workout Wednesday #2
My top 5 exercises for a simple, yet effective total body workout
Today’s workout consists of my top five moves for a total body session. It doesn’t get any more simple or straightforward than this.
For the weighted exercises, if you want to ramp up the weight and cut down the reps, feel free to do so. Otherwise, you can work them in succession following the sets and reps outlined below.
The Routine
(Always consult with your healthcare provider before starting a new exercise routine. The workouts, information, and exercises provided on this website are for educational purposes only. They are not to be interpreted as recommendations for a specific plan, regimen, or course of action. The use of any information provided in these articles is solely at your own risk. The information contained here does not constitute healthcare advice.)
3-4 sets of 15-20 repetitions. Some may be able to complete each movement in succession with only the time needed to transition to the next movement. If a break is needed between each set/movement, 30 seconds is sufficient.
These are recommendations. If you’re crunched for time (pun fully intended), knock off a set or cut back the reps. If there’s a move that’s particularly challenging, only do as many quality reps as you can handle. Once technique starts to break down, that’s the end of the set - even if you only got three reps. Quality over quantity, always.
Work through the following exercises in the order listed below. In lieu of technique pictures (which you know my struggle with these from last week), I’ve hyperlinked these to YouTube videos that demonstrate proper form.
Technique keys: There are variations for hand placement within the pushup. Some prefer a wider grip while others prefer a more narrow position that focuses on the triceps. Modify the pushup by positioning on the knees if necessary.
Dumbbell Squat + Overhead Press
Technique keys: Keep the dumbbells at the top of the shoulders so they don’t drop forward when you’re at the bottom of the squat. Drive through the forefoot and press the weights overhead in one continuous motion as you return to standing.
Technique keys: Keep the spine neutral - don’t round or hunch - and a hinge in the hips. Squeeze the shoulder blades together to initiate the movement and draw the elbows toward the back while keeping them close to the sides of the body.
Static Lunges (Complete a full set on each side)
Technique keys: If these are challenging while holding dumbbells, dial in the technique first with zero added weight. You should not be on a balance beam. Even though the feet are in a split stance, there should still be space (horizontally), as if you were standing on railroad tracks.
Plank: Obviously this exercise is held in position and won’t utilize reps. Pick a length of time you can hold a plank without breaking form - 20, 30, 60+ seconds.
Technique keys: Avoid rounding through the shoulders. Keep the shoulder blades retracted and the shoulders, hips, and ankles in one diagonal line.
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