Total Body Signature Workout

Hi. I'm Noel. Today we're gonna work through a total body strength flow. I'm gonna be using 12 pound dumbbells, but you can use either heavier weights, lighter weights, or no weights at all. Do what works best for you and your body and make this workout work for you. Let's get started. You're gonna meet me, down on your hands and knees, and you're gonna tuck those toes under.

We're gonna start with a beast crawl, and you're gonna make sure those, knees are right underneath the hips, hands under the shoulders, and hover those knees off about two inches. You're welcome to stay here, or you can move with me. And we're gonna take the opposite handed foot forward. And you're just gonna crawl forward. Good. And you're gonna go back.

You know, if you don't have a lot of space, you can just go a few times forward and back. Now the goal here is to just kind of warm up the whole body you wanna keep those hips level. So, and if it helps you, you can put something on your low back that helps keep those hips honest, keep those knees hovering. About two inches. And if you want a little bit more, you can go side to side opposite hand and foot.

Yep. Keep breathing. Keep those shoulders down. Keep those knees hovering. Alright. And now you're gonna meet me back at center and the lower down.

From here, we're gonna go into world's greatest stretch into a lunge right foot forward. Extend through that back leg, reach that right arm up, get a nice twist, and bring that right elbow to that right foot deep and into those hips. And the other side, the left foot forward, reach open up. And exhale, bring that elbow to foot, and one more time each side. Exhale lower down.

Keep reaching through that back thigh. Last one. Good. From here, you're going to walk those hands back. Good. And you're gonna widen your feet, kinda go into a wide squat stance.

We're just trying to open up the hips here. You can bring those elbows towards your knees just to pry the hips open. I'm gonna do a little reach and stretch just to keep opening up through my side and my shoulders. Good. So I'm gonna bring that left hand down, right arm reaches up. Open. And as I'm doing this, I'm pressing my, left arm back into my left thigh.

One more time each side. Good. Alright. You're gonna stand on up. We're gonna go into an isometric split squat for thirty seconds on each side. So from here, nice 90 degree angle. If you want more of a challenge, you can lift that, front heel off for more of a balance. Feel like you're squeezing your feet and your thighs towards each other, and we're gonna hold.

And breathe. Yep. You're gonna wake up those thighs, wake up those feet. Good. Alright. Come on up. Whoo. Other side. Yes. 90 degree angle.

Pulling that stomach in and lift that front heel. Keep squeezing your feet towards each other. Relax the shoulders and breathe. Alright. And shake it out. Nice job. We're gonna grab some weights now.

We're gonna do three exercises and three rounds of them. Alright. I'm gonna grab, both of these 12 pound weights. You're really just gonna need one to start with, so this other one I'm gonna bring in front. Alright. We're gonna start with a trifasic goblet squat. So I'm gonna hold it like so, widen the stance.

And so the trifasic squat is, plays with tempo. So we're gonna go down for three, two, one, and then up in one. Then we're gonna go down in one, and up slow for three, two, one, last one, regular down and up. Good. Alright. We're gonna do that three times. So three full sets.

Alright. Let's do that again. We have down. Three, two, one, and up. Down. Up for three, two, one, down and up one more time. 321, up, down.

321. Last one. Good. Alright. We're gonna move on to deadlifts. We're gonna have both weights. Feed about hip distance apart may be slightly wider, softness in the knees.

Now I really wanna focus on hinging from that hip joint. Keeping those abdominals in. We're gonna grab the weights, and let's stand all the way up to start. From here, shoulders plugged in, and you're gonna lower feel those weights just glide over the shins. And then when you feel like you can't go any further, you're going to press the hips forward nice and tall. We have between six and eight of these.

See what feels best for you. Noelle lower. Keep that chest tall. Your gaze just about, you know, few feet in front of you. Alright. I think this is six.

Let's do two more because we like it spicy. Exhale. Last one. And up. Alright. We're gonna go into a reverse lunge.

You're welcome to keep both weights. I'm gonna do this in a goblet. Hold. And we're gonna do six on each side. So one. Good. And you're gonna keep those hips forward.

Really pressing through that supporting foot. One more. Nice other side. And as you stand up, press through that, front heel. Alright.

We just did one whole set. So now you kinda know Valle of the land. Grab heavier weights, lighter weights, drop the weights, depending on how that first round Noelle, or you have two more. So goblet squat. Here we go.

Down for three two, one, and up. Down. Up. Up. Down and up. Good.

And work in a range that works for your body. If that means you have to go, not quite as low with the squat, that's perfectly fine. Up, up, up, last one. Nice work. Alright. Dead lifts.

We have eight. Grab your weights. Alright. Take a deep inhale. We're gonna start from the bottom this time, lengthen through the collar bones. And you're gonna press those hips forward, nice and tall, and lower down.

Just gliding over the shins, reach hips forward. That's two. Feel your, sits bones reaching back and then forward. One more. Nice.

Just for reverse lunge, six on each side, one. Too. Just trying to feel that burn out in that supporting leg. Last one. Good other side.

Five. Last one. Six. Oh, take a moment. Catch your breath if you need. Final round. Here we go.

Back to our triphasic goblet squat. Alright. Going down. First three, two, one, up, and one, and down. Up, up, up, down, and up. Good.

Down. And up. Up. Up. Up last one like this.

Good. Now just keep that chest lifted. Keep pushing through your heels as you're standing up. Awesome. Grab both weights.

We have deadlifts. Alright. Take a deep inhale, push through your heels, shoulders plugged in, and reach one. Lower down to a hover, and reach it back up. Two. Halfway.

Last one, and reach those hips forward. Good. Set a weight down. Get yourself set up for your reverse lunge. And step it back.

One. Gotta keep those hip bones pulling up. Sholders are down. One more. Other side.

Last one. Whoo. Alright. Nice work. We have another set.

This will be three exercises, but two rounds of it. Alright. We're gonna start with a single arm suitcase march followed by an offset squat and triphasic push ups. Alright. So you're gonna grab one weight. Of your choice. It could be a little lighter. It could be a little heavier.

So you can start with the weight just down by your side, shoulders are wide, and you're gonna do a little march. For about thirty seconds, lifting those knees nice and high. And this is just to avoid this kind of side bend that our body wants to do because it's holding a lot of weight. And so we're really working through this whole right side to counterbalance. And if you want a little more of a challenge, wanna spice things up, you can reach that way over your head.

This is also going to challenge your core a little bit more, more shoulder stability, and just remember to breathe. Nice work. Before we go into other side, we're gonna keep holding that weight, bring it up like so by your shoulder. We're gonna go into an offset squat. So we're still working that right side. Feet may be a little wider than hip distance.

And we're gonna go down and up for eight, seven, six, five. Four. And as you're doing this, you wanna keep your weight even in both feet, hips, even on both sides. I think two more. Alright. Last one. Oh, great work. Alright.

Now we got the other side. We are back to our suitcase in March. That weight can go down by your side, chest is wide. Or if you wanna spice things up, bring that way over your head. Good. Keep that shoulder plugged in.

Core is nice and strong, and breathe. Alright. And relax. Alright. Bring that weight to your shoulder.

We have our offset squat. Wide in the stance, and lower and lift for eight. Seven. Keeping the weight, even on both feet, both hips, can bring that hand on your hip just to keep a an eye on the hips. Two more.

Good. Alright. Nice work. Set that weight down. We have our triphasic push up. So meet me in a plank. You are welcome to modify.

Bring those knees down. Or you can also take this standing up against a wall. That's also a great option. Alright. So we're gonna lower down for three, two, one, up, one, down for one, up, up, up, down and up. Good. Two more sets of that. Down. Down.

Down and up. Down. Bring it up. Down and up. Whoo. One more. Down.

Remember to breathe. Last one. Alright. Whoo. Bring yourself back up. One more set of all of that.

Alright. We're starting with our suitcase in March. So you kinda know what that whole thing felt like. If you need lighter weights, heavier weights, drop the weights, your choice. Alright. Arms by your side.

Chest is wide. Start lifting those knees nice and high. I'm gonna bring my arm up for a little bit more shoulder and core work. Good. Alright. Bring that weight down. If you need to set it down, feel free.

Keep that weight by your shoulder, feet a little bit wider than hip distance, and we're going for our offset squat. We have eight. Really feel that tailbone reaching down, chest as tall, pushing through those heels, Last one. Nice. We have the other side. Bring that weight down, and we march.

Keeping the length through that left torso, both shoulders pulling down. And I'm gonna bring this weight up. And keep breathing. And good. Bring that weight down, widen the stance, and lower and lift for eight. Good. Keep pressing evenly through both feet.

Two more. Last one. Woo. Alright. Set that weight down. We have triphasic push ups. Alright.

Meet me in that plank. And here we go, down for three. Two, one, bring it up. Down. Up. Up. Up down and up.

Whoo. Down. Exhale. And exhale on your way up. Last month.

Final set. Alright. Take a second. Get some water. Shake it out. You're gonna meet me on your back for some core work.

I am going to keep one weight. You're welcome to grab something maybe a little bit lighter, and I'm gonna set this over by my side Noelle down on your back. Good. Alright. From here, you can keep your hand head down. You're gonna bring those legs into like a tabletop position, connect your back into the mat.

You're gonna bring your Henson on your knees or right above your knees on your thighs. You're going to keep those shoulders down. And as hard as you can, you're gonna push your knees into your hands and your hands into your knees. And you might get the shakes a little bit. We like the shakes.

It's waking things up, and you're gonna breathe. And we're just gonna hold this. Yep. Fireing up the core, firing up the lats and the legs. Now as you're doing this, make sure not to tuck the tailbone under. You wanna keep that tailbone long.

That's really gonna keep things in your core and out of your hips. And breathe. And relax, hug those knees in. Alright. Two more times just like that, waking things up. Deep inhale and exhale press.

Shoulders down. And bring it back in one more time. Deep Noelle, exhale push, press those hands, and knees against each other. Keep pulling your belly in towards your spine, tailbone is long. Caller bones are wide.

And relax, go ahead hug those knees into your chest. We're gonna go back into a very similar position, but this time you're gonna grab a weight. Alright. Gonna bring those legs into like a tabletop position. Opposite arm is pressing down into the mat. The weight is pressed up over your shoulder, and you're going to extend opposite leg out and bring it back in.

We have five more. Good. As you're doing this, try not to let those hips twist. Or sway. Keep pressing your knuckles up to the ceiling. Last one. Good. Bring that weight down.

Set it to the other side. Good. Hug your knees in. If you need a moment, go ahead and take it, and we're gonna go into the other side. Alright. You're gonna press that weight up just right over that shoulder, knuckles reaching up to the sky, and opposite arms pressing down into the mat.

And that opposite leg, my right leg is extending out and in. Let's pay attention to those hips. Five more. Wanna keep those hips nice and steady, pressing your back into the mat. One more. Good. And rest bring that weight down. Alright.

Meet me up. Sitting all the way up. Grab that weight. Gonna do a little twisting. Alright. So welcome to grab a lighter weight or something a little bit different.

You're gonna go back And we're going to lift those feet off. You are welcome to keep the feet down. You're still gonna get into those obliques. You're still gonna feel it. We're gonna be twisting side to side.

Mhmm. If that means you need to just do a few Like here, that's fine. Alright. I'm gonna lift those feet up, and we're gonna twist. And again, as we're doing this, we wanna keep those hips nice and honest, keep them facing the same direction, reaching those hips forward. And breathe. One more set.

And relax. Bring that weight down. We're gonna get rid of it. Don't need the weight anymore. You're gonna meet me in a forearm plank, and we're gonna have an option of a variation here.

So I'm gonna bring my forearms, together, reaching across. And from here, you're gonna go up into a plank. You might need to widen your feet, to widen your stance. Do what works best for you. We're gonna reach your right arm out to the side. Bring it behind.

Reach it out. Lower it down. Other side. Reach. Bring it back.

Reach, bring it down. Now as you're doing this, try not to let those hips wiggle. That means widen the feet, go ahead and do that reach, back, reach, bring it down. Reach, back, reach, and down. Good. Keep breathing. Keep pressing through your forearm, pressing through your legs.

One more set. And relax. Walk your hands back. Take a moment. Grab some water. Alright. Now it's time for our cool down.

Hard work is mostly over. Let's go into a down dog. Take a deep breath. Reach your sits bones up to the sky. And when you're ready, you're gonna bring one leg up and back, bend that top knee. Try to open up that hip.

Just breathe into that hip. And lower it down other side to reach that leg back. Ben that knee. Open up through the hip and thigh. Nice work. Lower that leg down.

You're gonna step your right foot forward. Bend your left knee. Go down into a kind of kneeling lunge here. You can prop your hands up to get a little bit deeper into that hip flexor. Really try to feel the low abs pulling in and up.

Good. And if you want a little bit more of a stretch, you're going to reach your right hand back. Try to grab the toes. And breathe as you pull your foot towards your bum, but keep the length through the hip flexors. We don't wanna sacrifice that length. And slowly release, bring your hand back, other side, left foot forward, right knee down, and lift yourself up.

Right hip pulling up. Good. Right hand down. Reach back. Grab your toes. And release.

Good. Come on back onto your knees. And we're gonna go into a kneeling adductor stretch just to get a little bit more into those inner thighs. So you're welcome to kinda stay more forward here. You can sit back, maybe do a little in between. And you're welcome to kind of extend that leg out as far as it feels good for you where you're getting into the inner thigh and feeling that stretch.

I'm gonna sit back a bit. That feels better for me and just lower down. Just breathe here. On your next exhale, bring that right foot in. Extend that left leg out to the other side.

Alright. Kinda play around here. See what feels best on this side. See if you can sink down a little deeper. Try to open up the inner thigh.

Good. Alright. Bring that flag back in. We're gonna go into a quick child's pose. Just stretch, kind of sink that tailbone and those hips down into your heels.

Relax the shoulders. Think about all that you just accomplished. The hardest part is often showing up, and you did that today. And when you're ready exhale slowly roll up one bone at a time. Alright. I hope you feel stronger and more energized, and come back to this workout, track your progress, and I'll see you next time.