Here it is a long total body workout that took me 40 minutes to complete. BUT take your time and do it in your own pace, don’t rush, take rest and aim for good form and time is the last thing to care.
This workout is really challenging, I found second and fourth exercises very hard to complete. In most of my workouts besides strength exercises for muscles of the upper back, I often have rehabilitation exercises for good posture and health. Most people have issues with upper back because of sitting job and these exercises aim to heal the back. Other problem areas from all day sitting are lower back and back of the thighs and glutes. I address these areas as well. I will mark exercises below with * for those that heal your back from all day sitting.
This is a reversed pyramid; do the first exercise 100 reps and drop 10 reps for each following exercise.
I used my 17 kg (37 pounds) bag which is very uncomfortable. The bag becomes slippery because of the sweat and my effort was to hold the bag. I also put my dumbbells in and I couldn’t do Cleans and other explosive things because I could hurt myself 🙁 Now I am in a search for a new sand bag (actually it is salt and dumbbells bag :D) and this time I will fill it with sand or something else that doesn’t hurt when doing clean.
1. Squat and back activation* – 100 reps
2. Jumping lunges – 90 reps
3. Romanian dead lift – 80 reps
4. Hip thrust – 70 reps
5. Rows – 60 reps
6. Push up – 50 reps
7. ABS – twist and leg raise – 40 reps
8. Dive bombers – 30 reps
9. Bird dog* – 20 reps
10. Back lifts – 10 reps
Question of the day
Which exercises in this total body workout do you find the most challenging?
Rumi: 2nd and 4th