Ripped Total Body Workout

Equipment: weighted objects
Format: perform each move for suggested reps, repeat circuits for 3-4 rounds

Circuit 1 (3x):

Reverse Curtsy Lunge (6-10)

• Begin standing with your feet hip distance, core braced, chest upright, and a weighted object in each hand at your shoulders.
• Step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up, being mindful of not leaning forward over your knee or allowing your back knee to touch the mat.
• Power through your front heel to return to the starting position.
• Repeat reverse curtsy lunge on the opposite side, completing a single rep of this exercise.
• Continue alternating sides to reach your max rep range.
• MOD: Remove the weighted objects and complete this move with bodyweight only or perform regular reverse lunges instead.

Hinged Drag Curls (6-10)

• Begin standing with your feet hip distance, core braced, chest upright, and a weighted object in each hand at your shoulders.
• Hinge at the hips at a 45 degree angle with your body (sending hips back as though you are shutting a car door with them), and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest with your palms facing forward and keep your head and neck in a neutral position.
• As you draw your elbows up and back towards your ribcage, curl the weights to your chest as far as your mobility allows, squeezing the biceps at the top of the exercise.
• Lower to the starting position with control and repeat for your max reps.

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Circuit 2 (4x):

Sumo Deadlift (6-10)

• Dumbbells: Begin by standing in a wide sumo stance, toes angled out, core braced and shoulders back and down (as if they were against a wall) holding your dumbbells in front of your thighs. Send your hips back as you bend the knees, bringing the weights down along your shins.
• Barbell: With your barbell loaded, stand in a wide sumo stance with the bar grazing your shins. Send your hips back, bending the knees and grip your bar inside your legs. Brace your core and keep your shoulders back.
• Set up: Create a feeling of full body tension by slightly pulling on the weight (without lifting), bracing your core, engaging between the shoulder blades, and pressing your heels into the mat to engage your glutes.
• Powerfully drive through the glutes to stand, keeping your weighted bar or dumbbells in close to your body at all times, not letting them float out.
• Come back down as you came up, keeping your weighted objects touching your legs.
• Repeat for your max reps.

Wide Grip Row (6-10)

• Begin by standing tall, core braced, shoulders back and down (as if they were against a wall) and holding a weighted object in each hand, palms facing your body.
• Hinge at the hips at a 45 degree angle, keeping core braced and back flat. Allow your weighted objects to hang beneath your chest (without rounding your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, draw your elbows up, out, and back, squeezing between the shoulder blades.
• Maintaining the positioning of your body, lower the weight back down with control.
• Repeat this sequence for your max reps.

Circuit 3 (3x):

Turkish Get Ups (5-10)

• Lay on your back, with your right knee bent, left leg straight. Your right hand is up straight, holding a weight or weighted object. Lockout your elbow, and pull the shoulder down into its socket.
• Use your left hand for balance – it should be out at a 45-degree angle to your body.
• Press down through your right heel as squeeze your glutes to lift your hips up off the ground. You’ll support yourself on just the left arm, the heel of the straight left leg, and the surface of your flat right foot, like a tripod.
• Look up at the weight as you come to a standing position. Lower back down and repeat for all reps on the right side before switching to the left.