tuesday trainer – total body movements
Ok ok…who called that whole Kardashian thing? Just me? I’m a lover, not a hater, but there’s something about overcompensating with a bazillion dollar wedding and reality show that screams, “This ain’t gonna last!” to me.
And don’t feel bad if you didn’t know about Kim and ____ (don’t know his name) divorce. I only know because I happened to flip past E yesterday, on my way from Sesame Street to Mickey Mouse Clubhouse. Henry wasn’t too thrilled with the pausage…until I explained that he could have candy if he’d keep quiet this was a pressing matter that needed our attention.
He was happy to oblige.
I swear this post is about working out.
Welcome to the 8th edition of Tuesday Trainer!! Have we really been doing it this long?!? Seems like yesterday, I was rallying Janetha to tell me that a workout co-op was a good idea. She said yes, so I went with it (always listen to J!). The following week, the very first Tuesday Trainer debuted with an awesome Plyometric workout – that coincidentally, I still do whenever I’m looking for something to get my heart rate up!!
This week’s theme was TOTAL BODY movements, meaning exercises that require multiple joint movements. This is different than a Total Body Workout, where you would train your entire body one training session, not necessarily using total body movements. Make sense?
When I teach Bootcamp, multiple joint moves make up the majority of my training program – with various plyometric moves thrown in there! Total body movements are SO beneficial!!
Benefits of a Total Body Movements:
Great strength workout!
- Multiple joint movements mean that you’re taxing your body and strengthening it. Add weights to any of these exercises and you’ll tear some muscle fibers (which is a good thing!)
Great cardiovascular workout!
- Working your total body requires A LOT of cardiovascular stamina. More movement is involved, thus more energy is expended.
Saves you TIME!
- When you combine upper body with lower body all in one workout, you can decrease the frequency with which you go to the gym AND the duration of time spent there!
So you’re basically killing three birds with one stone! Fine by me!
**Disclaimer: Always check with your physician before starting any new diet or exercise plan!! Pay special attention to the technique and instructions given with every move.**
Trainer Tips: Bootcamp Style: Perform one Total Body Movement for 60-120 seconds (depending on fitness level). Immediately followed by 60 seconds of jumping rope (If you don’t have a jump rope, perform 60 seconds of jumping jacks). Move on to the next t.b. move, again paired with 60 seconds of jumping rope. For exercises with weights involved, select a weight that is challenging but that won’t handicap you from performing the exercise with correct form!
Warmup for 5-10 minutes on treadmill, bike, or elliptical (if working out at home, run in place).
Full body stretching – 5 minutes
- Sumo Squat with Snatch
- Lunge with One-Armed Row
- Turkish Get-Ups
- Wall Climb
- Lunge with Shoulder Press
- Lunge with Overhead Press
- Wall Squat with Arm Raise
Cooldown – 5-10 minutes – brisk walking
Burpee/Pushup/Row – Bonnie, lifetothefull
Lunge with One-Armed Row – Kristin, STUFTmama
Wall Climb – Katie, yesiwantcake
Lunge/Shoulder Fly – ME
Lunge/Overhead Press – ME
TRX Pushup/Pike – Heather, betterwithveggies
Sumo Squat with Double Snatch – Deb, smoothiegirleatstoo
Wall Squat with Arm Raise – Christin, christinjoyful
Turkish Get-Ups – Paige, runningaroundnormal
Who else is sore just watching Bonnie do those Burpee Rows?! Please don’t make fun of Deb…she can’t help if she’s a spaz. And Katie, your shorts were a little short. Hussy. (I just spelled that “hussey” and got the red squiggly line…guess I need to freshen up on my expletives).
All of you ladies did a wonderful job! Really! And I’m not just saying that so you’ll send me your leftover Halloween candy…(but Reese Cups and candy corn are favorites. My address is…)
If you want to be a part of this amazing group of ladies, read Thursday when I’ll announce the theme for next week. But I’m going to go ahead and give you a hint. The theme rhymes with best and means I get to wear my bathrobe.
That is, if I can steal it back from Travis. Not joking. Someone send that guy a man’s robe ASAP!!
Happy Tuesday! Oh, and go try to win some “gu’ddies”. Had to. Aaaaannnnd, I’m done.