For many years, I had no time. Being a mother of 4 and working a full time job, if I was going to workout, I was going to have to do something that only took 30 minutes and did the job. Didn't have time to even go to the gym, so I had to come up with something that I could do at home, with little or no equipment. I did a lot of 8 minute Ab type workouts along the way and found that I got really great results.
I discovered Olympic Lifting and Kettle bells, which merged into total body training with dumbbells. I figured out how to combine movements that work all the major muscle groups in motion to build explosive power, strength and get me ripped .
I love to work out and work out hard. I like to see and feel results that last, but still be able to walk the day after I work out.
Total Body Training works all your major muscle groups at the same time, strengthening movement while developing explosive power. Burn fat and increase strength, while getting ripped and be ready for any athletic challenge.
Warm-up: Same move no weights 1x10 of each move
3x15 8-10 lb dumbbells
3x10 12 lb dumbbells
5x5 20-30 lb dumbbells
1st: Hot Potato
Wide leg squat. 1st level weight to floor, 2nd level weight at chest, 3rd level weight overhead. Do not allow torso or shoulders to rotate, keep stable and forward. Come to full extension.
2nd: Hip Swing
Break at hips, subtle knee bend. Butt moves back and forth. Do not allow sway back at full extension, squeeze butt/core to stop movement.
3rd: Hip Chick
Bend one knee, keep other straight. Align shoulder with bent knee. Keep torso in line with thigh. Do 5 reps with weight to ground, and then 5 with weight above shoulder, each side.
4th: Romanian Dead Lift
Flat back forward, subtle bend at knees. Look forward and up above the horizon, this will not let you round your back. Hold for 2 seconds and repeat
Athletically you're working on acceleration, deceleration, explosive power, hip and ankle mobility