Jillian's Total Body Workout

This routine is based on a Total Body group fitness class I have been teaching for years at the University of Florida.  It incorporates a wide variety of strength training exercises which do not require the use of large machines.  You might want to have a mat ready for the ground portion of the workout if your floor is too hard or dirty to lie down on.

Warm Up:

  1. Step Touch
  2. Knee Raises
  3. Hamstring Curls
  4. Side Lunges
  5. Pelvis Tilts (dynamic hip flexor stretch)
  6. Hamstring Stretch
  7. Repeat Lunges through hamstring stretch on the opposite leg

Weight Training

  1. Squats
  2. Overhead Press
  3. Squat with Overhead Press
  4. Squat Twist with one arm over head press
  5. Alternating curtse squat
  6. Alternating urtse squat with bicep curl/hammmer curls
  7. Overhead tricep extension
  8. Romanian dead lift
  9. Upright row
  10. Romanian dead lift with upright row
  11. One leg dead lift
  12. Quadratus lumborum
  13. Abductor leg lift with resistance band
  14. Deltoid raise with resistance band
  15. Abductor leg lift with opposite arm deltoid raise with resistance band
  16. Split squat with resistance band
  17. Deltoid frontal raise
  18. Deltoid lateral raise
  19. Split squat with frontal and lateral raise
  20. Tricep Kick Back
  21. Posterior Delt
  22. Rhomboid Row
  23. Plie Squat with body Bar for stabilization
  24. Plie squat with torso rotation with body bar
  25. Push up with alternating rows
  26. Side leg raises (abductor)
  27. Side leg raises (adductor)
  28. Side Plank
  29. Repeat abductor, adductor and side plank on other side
  30. V-sit extensions, supported and unsupported
  31. V-sit hold
  32. torso rotation/pass the ball, feet on the floor, feet off the floor, feet extended
  33. crunches
  34. full sit ups (up for 3 counts down for 1)
  35. crunch with rotation
  36. crunch with rotation bringing in opposite knee
  37. bicycle
  38. dead bug
  39. Lower back - chest raises - arms by ears, out to sides, or out over head
  40. raising opposite arm and leg
  41. swimming
  42. modified plank

Cool Down

  1. childs pose
  2. cat and cow
  3. table top
  4. pigeon pose
  5. repeat on other leg
  6. quad stretch laying on stomach
  7. lay on back pull one knee into chest
  8. extend bent leg up and stretch the hamstrings
  9. rotate ankle, point and flext foot
  10. pull bottom knee in and cross the extended legs ankle over the knee to stretch the outter hip and thigh
  11. releas top let down and repeat from (7) on the other side
  12. Roll up to seated - butterfly strech
  13. Seated straddle, stretching over knees and then down to center
  14. forward bend
  15. feet to floor roll up
  16. strech biceps
  17. stretch deltoids
  18. stretch triceps
  19. strech upper back
  20. strech chest
  21. inhale lifting the arms up over head and exhale them down twice

 

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