Total Body Workout
In this article Innovative Results will showcase some of our equipment and coaches to bring you a very effective and efficient total body workout.
Warming Up
In this warm-up, Corey Beasley will lead you through some very effective and efficient SMR (self-myofascial release), closed-chain mobility movements, open-chain mobility movements, and warming up exercises to get your heart rate up, temperature up, joint lubricated with synovial fluid, muscular activation.
This should take about 5 to 15 minutes to complete.
Power Wheel Bridge and Curl
In this exercise, fitness trainer Corey Beasley shows you how to move properly.
This exercise is incredible for the abs, glutes, hamstrings, and calves.
Perform three sets of ten repetitions.
1a. SandBag Zercher Split Squat
In this exercise, personal trainer Eddie Thomson, shows us how it is done.
Remember to keep a long spine with your upper back and abs engaged.
This exercise is excellent for your biceps, shoulders, upper back, abs, glutes, hamstrings, and quads.
Perform 5-8 on each side as heavy as you can go without losing proper form before you move on to 1b.
1b. Plyo Step Ups
In this exercise, fitness coach Amanda Brown demonstrates the explosive form of plyometric steps ups.
Remember to stay tall in the spine, load the heel and foot that is on the step, and keep your abs engaged.
This exercise will work the quads, hamstrings, glutes, abs, and upper back.
Perform 10 Plyo Step ups on each side, and then rest for 1-3 minutes before you start 1a again. Perform for 5 rounds.
2a. Climber Pull Ups
In this exercise, fitness trainer Corey Beasley shows the power of the upper body throughout the proper movement sequence.
Remember to keep the elbows back and the chest proud throughout the movement.
This exercise is incredible for the upper back, lats, biceps, and abs.
Perform a maximum amount and then move immediately on to 2b below.
2b. Lateral Crawls
In this exercise, fitness trainer Corey Beasley shows the strength of the upper body, abs, and lower body, while demonstrating proper fluid form.
Remember to keep the knees close to the ground, keep the spine long, abs engaged, head up, eyes forward. Try to move as smoothly and quickly as possible.
This exercise is excellent for the quads, abs, chest, shoulders, and triceps.
Go left 40 feet, and then right 40 feet, resting 1-3 minutes before you start at 2a again. Perform for 5 rounds.
Conditioning Finish: Tsunamis on Heavy Rope
In this exercise, Fitness and Nutrition Coach Aaron Guyett demonstrates continuous effort with as much power and speed as possible.
This exercise is incredible for both upper body strength and lower body strength, while increasing aerobic capacity.
Perform for 30 seconds, and then take a 30 second rest for 10 rounds.
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