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Gym Workout 11: Total Body

Writer's picture: SigSig

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.


The Gym Workout Plan consists of 24 different workouts with a 4-day workout split, meaning that we rotate between Upper Body, Lower Body, Total Body, and then Cardio+Core workouts. For more info on the Gym Workout Plan click here. A home workout version of this workout can be found here.



Equipment for this workout: Dumbbells, assault bike or other cardio machine. 


Info: Start with a total body warm-up, then you follow the exercise routines, start with exercise routine 1 and 2 which are both E2MOM routines, which means you finish a cluster of exercises within 2 minutes and rest the remainder of the time. Complete 4 rounds or each routine. To make the workout flow smoothly I highly recommend using an Interval timer and setting it to Warm up: 10 sec, High: 2 min, Low:0, Set: 4, Cool down: 1+min. Exercise routine 3 is an AMRAP routine which means to do as many rounds as possible within a time frame. End with stretches.

If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L.

 

Total body warm-up:

1 round:

2 rounds:

  1. 10x squat + pull apart (long exercise band)

  2. 10x good morning

  3. 10x pull down

  4. 10x shoulder mobility with exercise band (long exercise band)

Exercise routine 1:

Benchmark weight: Dumbbells, assault bike or other cardio machine. 

Info: Start with a total body warm-up, then you follow the exercise routines, start with exercise routine 1 and 2 which are both E2MOM routines, which means you finish a cluster of exercises within 2 minutes and rest the remainder of the time. Complete 4 rounds or each routine. To make the workout flow smoothly I highly recommend using an Interval timer and setting it to Warm up: 10 sec, High: 2 min, Low:0, Set: 4, Cool down: 1+min. Exercise routine 3 is an AMRAP routine which means to do as many rounds as possible within a time frame. End with stretches.

If it says e.g. 4/4x then I mean finishing 4 reps first on the right side (R) and then 4 on the left (L). If it says e.g. 8x and this is an exercise that tests both R and L then this is the total number of repetitions and you alternate between R and L.

 

Total body warm-up:

1 round:

2 rounds:

  1. 10x squat + pull apart (long exercise band)

  2. 10x good morning

  3. 10x pull down

  4. 10x shoulder mobility with exercise band (long exercise band)

Exercise routine 1:

Benchmark weight: Beginner 2x5-10lbs dumbbells. If Advanced 2x20-25+lbs dumbbells.

E2MOM x 4 rounds. 8 min. Set interval timer to High: 2 min, Low: 0 min, set: 4. 

  1. 12/12x split snatch (backward lunge to snatch) (one dumbbell)

  2. 12/12x donkey kick (one dumbbell)

Rest for the remainder of the 2 mins

Exercise routine 2:

Benchmark weight: Beginner 2x5-10lbs dumbbells. If Advanced 2x20-25+lbs dumbbells.

E2MOM x 4 rounds. 8 min. Set interval timer to High: 2 min, Low: 0 min, set: 4. 

  1. 12x romanian + row + bicep curl (two dumbbells)

  2. 12x thrusters (two dumbbells)

Rest for the remainder of the 2 mins

Exercise routine 3:

Make this fun by choosing ab exercises you enjoy most and go on the cardio machine you most enjoy. Rounds vary depending on how many reps and mins you do each round.

12 min AMRAP

  1. 10-20 reps of an ab exercise of choice (e.g. sit-ups, v-ups, plank, reverse plank...)

  2. 1-2 min assault bike or other cardio machine

E2MOM x 4 rounds. 8 min. Set interval timer to High: 2 min, Low: 0 min, set: 4. 

  1. 12/12x split snatch (backward lunge to snatch) (one dumbbell)

  2. 12/12x donkey kick (one dumbbell)

Rest for the remainder of the 2 mins

Exercise routine 2:

Benchmark weight: Beginner 2x5-10lbs dumbbells. If Advanced 2x20-25+lbs dumbbells.

E2MOM x 4 rounds. 8 min. Set interval timer to High: 2 min, Low: 0 min, set: 4. 

  1. 12x romanian + row + bicep curl (two dumbbells)

  2. 12x thrusters (two dumbbells)

Rest for the remainder of the 2 mins

Exercise routine 3:

Make this fun by choosing ab exercises you enjoy most and go on the cardio machine you most enjoy. Rounds vary depending on how many reps and mins you do each round.

12 min AMRAP

  1. 10-20 reps of an ab exercise of choice (e.g. sit-ups, v-ups, plank, reverse plank...)

  2. 1-2 min assault bike or other cardio machine

Stretches

Add any stretches you feel the need to


Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.

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