Hey all,  A new workout below that can be adjusted to fit your time frame.  You can do all of it, do 1 block at a time, do all the blocks but only go through once or twice.  Whatever you need to do to take of your physical & mental health & fitness.

    I realize when we are in the summer season, it can be tough to carve out time for yourself but remember if you don't take care of yourself you cannot take care of others and you deserve it.  You can find several workouts on this page to give you some variety and flexibility.

    ENJOY and Happy Summer to all!!

Total Body III Full work out is 3 rounds of each block, blocks 1 & 2 doing 12 reps of each exercise, between each round do cardio move following this symbol💓 for 30 seconds.  Block 3 is also 3 rounds but preform each exercise for 30 seconds.

Block 1 12 reps each exercise

• Around the clock lunges - Stand feet hip width apart, step forward right leg into front lunge, than step back right let into back lunge, lunge back left leg, than lunge forward left leg.  One trip around the clock is one rep.  Note knees should be at 90/90 in lunges.
• Single leg deadlift: Start feet hip width apart, hinge forward at hips, as you lower forward with black flat, allow one leg to raise up behind you, push into the heel on the planted foot to engage hamstring & butt as you raise back up to start position.  You can modify by allowing the toes in the back to remain on the floor for balance only, keep abdominals strong.  Alternate or one side at a time.
• Lunge hold with 1 arm shoulder press - Begin in 90/90 lunge position with back knee hovering above the floor approx. 3 inches, maintain this position while pressing one arm overhead for shoulder press.  If right leg is back, press right arm overhead.
• 💓 Scissor jacks - feet move front & back as arms go overhead as in a typical jumping jack

Block 2 12 reps each exercise

• Plank with reach front & up to side plank - Start plank position, raise one arm straight out in front that same arm than reaches towards ceiling as you rotate into side plank than return to start position.  Alternate sides or one at a time if you choose, modification hold plank position either on toes or knees on floor.  Maintain strong abdominals throughout move and butt stays down, plank means you look like a plank of wood.
• Renegade rows - Begin plank position, full or modified, pull one arm back bringing hand towards rib cage area & return to floor, alternating arms.  If you are using dumbbells place one in each hand balancing on dumbbells if this is not comfortable rest dumbbells on floor between hands and pick up weight as row and place hand on floor.
• Supine chest fly - Lie on back knees bent with feet on floor, dumbbell in each hand, extend arms straight up towards ceiling directly over chest, palms facing each other, lower arms out to side and return over chest.  Maintain soft elbows throughout.
• 💓 Jump squats - Begin feet planted hip width apart, lower into squat than power into jump, land back down softly and lower back into squat.  If jump is too much as you push up out of squat raise up onto toes.

Block 3 repeat each move for 30 seconds

• Inchworm w/3 pushups - Begin standing feet hip width apart, slowly walk hands forward as you come into plank position, preform 3 pushups, full or modified, walk hands back and return to standing position.
• Single leg hip raise - Lie on back with knees bent, extend one leg up or keep knee bent, push other heel into floor as you raise hips off floor.  Modification you can keep both feet on the floor.
• Bicycle crunch - Lie on back with knees bent and feet off floor, raise shoulders off floor, twist one shoulder as you bring in opposite knee than switch.
• Spiderman Plank - Begin plank position, bring one knee to the outside of the same elbow; right knee to the outside of the right elbow.  Alternate or all one side.

Sincerely Rickie (Ricarda)

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