Check out this Total Body Reboot workout that will bring you back to basics.
If you’re looking to get back on track with working out after some time off, or you just want to brush up on important form and alignment with your training, today’s workout is for you!
I’ll make sure you feel balanced using props like a chair so we can stack our joints and target the muscle groups effectively. We’ll slow down the pace and tune into our bodies.
Even if you’ve been training for a while, a workout like this will still give you a great workout, but help you get “back to basic” with your form so you can stay safe and protected as you progress.
You could use dumbbells or any weighted objects you have around the house for today’s workout and a chair for stability if you like.
Let’s get started and rock this together!
Check out the 21 Day Back to Basics Challenge in Rock Your Life and take the time to ease in gradually or re-learn the foundational movements so you can train safely and crush any challenge you’re doing!
Get started today!
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Back to Basics
Click to expand and see all workout move descriptions
Equipment: light weighted objects, elevated surface
Format: perform each move for time or reps, for 3 rounds
Circuit:
Sumo Squat (1:00)
- Begin standing with your feet wider than hip distance in front of an elevated surface, allowing your feet to turn out naturally.
- Brace your core and send your hips back to your elevated surface, keeping your chest up tall (don’t bend forward), weight back in your heels and knees actively tracking in line with your toes.
- Drive through your heels and squeeze your glutes as you power back to standing.
- Repeat for your max reps.
Elevated Push Ups (0:30-:045)
- With your hands on an elevated surface, begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
- Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
- Maintaining a braced core and flat back, push yourself back up to the starting position.
- Repeat for your max reps.
- MOD: Drop your knees with your hands on the elevated surface. Be mindful of keeping a straight line from the top of your head to your knees as you perform the push ups.
Full Body Extensions to Jump Squat (0:30-:045)
- Begin standing with your feet hip distance, core braced, chest upright, and with an elevated surface behind you, sit back onto the surface for a squat and dangle your hands in-between your calves.
- As you drive through your heels to come to standing, sweep your arms up overhead beside your ears and squeeze your glutes.
- Be mindful that your knees are tracking in line with your toes, your core is braced, and you are keeping your chest elevated.
- Repeat for allotted time.
- MOD 1: Perform full body extensions without the assistance of the elevated surface
- MOD 2: As you begin to stand from your squat, powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
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Triceps Kickbacks (10-15)
- Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
- Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
- Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back, rotating your palms towards the ceiling, and contracting your triceps.
- Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for your max reps.
Supported Curtsy Lunges (10-15 each side)
- Begin standing with your feet hip distance, core braced, chest upright, and in front of the back of a chair or a wall to hold on to for balance.
- Step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up, being mindful of not leaning forward over your knee or allowing your back knee to touch the mat.
- Power through your front heel to stand and return to starting position.
- Switch sides and continue alternating for your max reps.
2-Way Curls (10-15)
- Begin seated or standing with weighted objects in both hands and palms facing away from you at your thighs.
- With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
- With control, lower the weights to the starting position.
- Rotate at the shoulders so that your palms are now facing out, right and left, and curl the weights up to shoulder height.
- Lower the weights with control to starting position. Be mindful that you’re keeping your elbows stationary at your ribcage for the duration of the curls.
- Repeat sequence for your max rep range.
Great job Rockstar! The time and energy you invest in yourself and your health makes a huge difference! Let me know what you thought of today’s workout in the comments below.
I’d love to see you in ROCK YOUR LIFE, my online home workout studio and women’s fitness community!
Look at the amazing progress Rock Your Life member, Meg, shared over the course of her time in Rock Your Life.
“I’m so thankful I found this great tribe! I have come so far and have gained so much knowledge! Without all the support and resources in this group, I don’t think I would have been this successful. Y’all keep me going and keep me positive!”
– Meg
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