Gym Workout 19: Total Body

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: Long exercise band, dumbbells, slam ball/wall ball/rope slam, assault bike or other cardio machine.

Info: Start with a total body warm-up, then you follow the exercise routines. Each one is an AMRAP routine which means to as many rounds as possible within the time frame with as little rest as possible. Add a finisher if you feel you need a little extra and 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:

A.

1 round:

1. 4x cat cow

2. 2x child pose stretch forward

3. 20x downward dog while stepping up and down

4. 6/6x bird dog

5. 15/15x pulse in coach stretch

6. 5/5x spider lunge with rotations

7. 8x lying windshield wipers

8. 4/4x lying leg lifts for deep core

B.

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 1x7-11lbs dumbbell. More advanced as heavy as you can 1x17-33+lbs.

10 min AMRAP (aim for 4-5 rounds - rest as needed)

1. 10x split snatch R (one dumbbell)

2. 10x split snatch L (one dumbbell)

3. 10x walkout plank

Exercise routine 2:

Benchmark weight: Beginner 2x9-11lbs. More advanced 2x17-22+lbs.

10 min AMRAP (aim for 6-7 rounds - rest as needed)

1. 12x thrusters (two dumbbells)

2. 12x renegade row (two dumbbells)

3. 12x alt v-ups

Exercise routine 3:

Benchmark weight: Beginner 11lbs slam ball or wall ball. More advanced 20-26+lbs slam ball or wall ball. Aim for 60-80 rope slam.

8 min AMRAP (aim for 4-5 rounds - rest as needed)

1. 24x lying reverse fly

2. 12x push ups

3. 12x slam ball, wall ball or max rope slam (slam ball, wall ball or rope) or 30 sec sprint on cardio machine

Finisher

2 min assault bike or other cardio machine

Stretches

1. 4/4x inner thigh + spinal stretch or 30 sec stretch for inner thigh

2. 8x windshield wipers

3. 30/30 sec glutes

4. 4/4x lying spinal stretch

5. 2x child pose stretch forward

6. 20/20 sec shoulders

7. 20 sec bicep

8. 20/20 sec tricep

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.