For whatever reason I am subject to every targeted health and fitness ad. I guess it makes sense since I talk about health and fitness a lot. It's pretty wild the amount of ads I see.

Mushroom coffee? Seen it.

The ultimate workout guide? Always staring at me when I open IG.

The MUST-HAVE home gym equipment? YouTube commercials for the full 30 seconds.

Brutal.

In an effort to combat the whack fitness propaganda, I wanted to share my own propaganda, but actually help.

In this week's ‘fit-tip’ I wanted to share a total body workout consisting of movements that are simple to do, typically can be performed pain-free, and also give you some serious bang-for-your-buck as far as time spent in the gym and strength gains.

Sound good?

Great. Lets get started.

The breakdown for this workout is going to be as follows:

2 x lower body movements

2 x upper body movements

2 x core training movements

For simplicity, ALL of these movements can be performed for 3 sets of 10 reps to get started. If you want to know more about selecting weights, you're in luck. That was explained in a former blog post...click here to check that out.

One last note, just in case so you don't miss it...the name of each exercise is hyperlinked to a coaching video of me explaining the movement in further detail!

​Lower body movement 1: Step up ​

​*bonus- check out this video on how high to set up your box height!​

This movement is awesome because you can minimize stress on the hips, hold weight relatively 'easy', and the stepping action is something we do every day so figuring out how to do it comes pretty naturally.

​Lower body movement 2: Handcuff Hinge​

This is a pattern-based movement that helps teach the difference between bending at the hips versus bending at the knees. That difference is super important for lower back pain management along with strengthening the muscles in the back of your legs (the good 'ol hamstrings).

​Upper body movement 1: Rock back push ups ​

I like this movement because it combines upper body strength with another lower body pattern. Different than the handcuff hinge above, as you 'rock back' in this movement you are essentially squatting, but without load. It's an awesome way to keep the lower body working, while pushing through the upper body.

​Upper body movement 2: Standing Band Row​

I think bands are severely underrated in the fitness world. When using the band, you start the movement with less resistance and then progressively add resistance as you perform the movement. This variable resistance strategy makes banded exercises super joint friendly and if you're learning a new movement (like many are while they workout) you really decrease the chances of getting hurt. Big time bang for your buck here.

*Bonus, I like these bands from Amazon (not an affiliate link). Search 'chin up band' if you want to find some good bands to use. This kit is $19.99

​Core movement 1: Toe Touch Plank​

I like this movement because you can check off a lot of 'workout' things by combining the core strength from a plank with the stretching and mobility of the shoulders and hips.

*Coaching tip- if you can't reach your toes, aim for your thigh, then your knee cap, then you shin, then your shoe laces, then eventually you'll be at your toes!

​Core movement 2: Lying Pallof Press ​

This core movement is great because it uses the ground to help keep your spine and hips in better alignment. Using the floor, it really promotes an strong core as you press the band (same bands as the row from above) to engage your core. While pressing, you also have to keep yourself from getting rolled over by the band tension. Extra win.

In a word of crappy targeted health and fitness ads, I hope this weeks newsletter gives you a great idea of what a simple-easy-to-do workout looks like.

PS- if you enjoyed this workout, make sure to subscribe to my email list below. Each week I send out fit-tips like these and occasionally full workouts as well. I think it’s something you would really enjoy!