Intermediate Total Body Workout

This full-body workout is designed to increase Mobility, Stability & Flexibility. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM. This workout was created by Fjorino Musaku, Exercise Physiologist, M.Ed, Kinesiology Exercise and Sport Science, Cornerstone Wellness Coach.

1

Bird Dog Exercise (Birddog)

Sets: 3

Weight:

Reps: 10

Time:

Distance:

Intensity:

Slowly raise arms one at a time and making sure to thumb up or handshake position.

2

Clamshell (clam shells)

Sets: 3

Weight:

Reps: 15

Time:

Distance:

Intensity:

slowly open wide and with maximum Glute contraction

3

Standing Hip Hinge

Sets: 3

Weight:

Reps: 15

Time:

Distance:

Intensity:

Standing with heel next to a wall, take one step forward. From this position, bend from the hips and make contact with the wall in order to give feedback to ourselves. The key to this exercise is m...

4

squat

Sets: 3

Weight:

Reps: 6 to 8

Time:

Distance:

Intensity:

1. Stand with your feet shoulder-width apart and pointing straight ahead, place all body weight on heel, making sure toes are off ground then squeeze glutes to naturally have perfect foot position. 2...

5

glute bridge (time)

Sets:

Weight:

Reps:

Time:

Distance:

Intensity:

1. Lie faceup with your arms to the side, knees bent, and heels on ground. 2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in straight line. 3....

6

Deadbug (Dead Bug)

Sets: 3

Weight:

Reps: 10

Time:

Distance:

Intensity:

10 reps on each side of the body. Make sure both hands are in a neutral position (handshake position) the whole time.