A Guide to your Basic, but Functional, Total Body Workout!


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By Molly Pfeiffer, B.S., NSCA-CSCS

In the realm of social media, it is easy to get bogged down with the “next best exercise.” There is constantly a new piece of equipment or fitness trend hitting the market. Trying new things is fun and exciting, but we can always rely on the basics. When training, it is important to hit your 8 basic total body movements: squat, hinge, push, pull, and the four planes targeting your core. You would be surprised how many different ways you can challenge yourself just with these eight exercises!

Complete each opposing upper and/or lower body movements back to back for (3) separate rounds: 

A1. Goblet Squat x 10

A2. RDL x 10

B1. Push Up x 10

B2. TRX Row x 10 

C1. Weighted Plank (Anti-Extension) x :30

C2. Single Arm Farmers Carry (Anti-Lateral Flexion) x 30 Steps each

C3. Palloff Press (Anti-Rotation) x 10 each

C4. Glute Ham Raise (Anti-Flexion) x 10

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