I put this ultimate body blaster workout together for a client of mine today. With only five exercises, including cardio, it will challenge your entire body, especially your core and glutes. My client did two sets, but, depending on your time and goals you can do from one to five!
I am heading off this weekend to run the San Diego Rock ‘n’ Roll Half Marathon! I’m pretty excited and a little nervous. I don’t have really high expectations, though I’m pretty happy with my training. But, and you know this if you follow me on Instagram, I fell down (yes, again) last Saturday and landed on my knee. Well, knees, but my left took the most impact.
So anyway, it’s going to be fine, but it’s a little sore and stiff. Which means I’m not sure how it will behave on Sunday. At least it isn’t a cracked patella again! (Do you get the feeling I fall down a lot?) I’ve run a couple times since then without any pain, so I’m feeling pretty positive about the whole thing. Keep a good thought for me, won’t you?
Ultimate Body Blaster Workout
Before You Start
Glute Warmup: As I mentioned, this is a total body workout, but there is an emphasis on your core and glutes. In order to get the best results, take a few minutes before you start to warm up and activate your glutes. Exercises like Clamshells, Bridges, Hip Extensions and others will help you prepare your glutes for the work ahead. Here’s a full explanation and some exercise options.
Cardio Options: Choose any form of cardio that you enjoy and that will challenge you. Each cardio segment is five minutes, so choose a pace that is moderately hard, but that you can sustain for that period of time. When I created the workout, I was with my client at the gym, so we used the Elliptical trainer. If you would rather run or walk, go for it.
Cardio Warmup: Your first segment of cardio will serve as a warmup, so start a little slower than on your subsequent circuits.
Equipment: I used one pair of dumbbells, a couple kettlebells, and a medicine ball. Your gym should have that equipment, but if you want to do the workout at home, all the exercises can be done with a dumbbell or two.
Are You Ready? Let’s Go!
Click on the photos for a better view.
Cardio: Five minutes cardio of your choice.
Goblet Squat: Stand in front of your heavier kettlebell, with your feet a little wider than hip width. Feet should be slightly angled out. Engage your core and squat down between your knees to pick up the kettlebell and hold it by the horns into your chest. (If you’re using a dumbbell, hold it upright like a goblet.) Keep your heels on the ground, your spine neutral with your core engaged, and focus on your form as you squat. You can squat low enough to touch your hamstrings to your calves if you can keep good form and balance. 10 repetitions
Common mistakes: Not having the legs wide enough to drop down between them. Bending too far forward in the squat.
Renegade Row w/Pushup: Start in a plank position with a dumbbell in each hand. Your legs will be somewhat wide apart (to help with balance). Your hands should be directly under your shoulders or slightly narrower. Engage your core. Perform a pushup. Slightly shift your weight to your left hand. Perform a row with your right arm. Lower your arm, then shift your weight to the right and do the row with your left arm. Don’t allow your body to twist or rotate as you row. 10 repetitions with each arm. If you can’t complete the pushups, hold the plank to finish up the rows. Beginners can drop to their knees if necessary.
Common mistakes: Not keeping the body in good plank alignment. Rotating or turning the body to the side as you row.
Lunge with Low Twist: Hold the medicine ball in both hands. Engage your core. As you step with your right foot into a lunge, extend the ball in front of you. Hold the lunge for a moment while you twist to the right, reaching the ball toward the outside of your foot. Don’t round your back or over-reach. Return to center, then step back to standing. Repeat on the other side. 10 repetitions on each side.
Common mistakes: Rounding the back when reaching for the foot. Not separating each movement.
One Legged Deadlift: Hold the kettlebell in your right hand. Shift your weight to your right leg. Engage your core and perform the deadlift by bending at the hips, balancing on the right leg, and extending the straight left leg behind. Pause for a moment, then give your glutes an extra squeeze as you return to standing. 10 repetitions on the right, then repeat on the left.
Common mistakes: Trying to go too low and rounding the back. Not standing up straight between repetitions.
Repeat the circuit 1-5 times.
Disclaimer: Although I am a Certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
Did You Miss? Post from this Week
I’m running a half marathon. What are you up to this weekend? Will I see you in San Diego?
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie and Dixya
Tuesdays on the Run with Marcia, Erika, and Patty
Inspire Me Monday with Janice
Wild Workout Wednesday with Annmarie, Michelle, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Suz, Lora Marie, and Me!
Giveaway Roundup and Try Out Thursdays with Smitha
The Blogger’s Pit Stop with Kathleen, Janice, Julie, and Menaka
Friday 5 2.0 with Rachel and Lacey and Meranda