Coach Kim’s Weekly Workout: Total Body

Friday, Sep 17, 2021 | Lifestyle

Hi all!! Happy Friday!

We’re sad (but PROUD!!!) to say that this is the fifth and final week of Coach Kim’s curated workouts for us! Because she has instilled such strength and confidence in us, we’re building our own workout today! She had the awesome idea of creating a “total workout” to target all of the areas that she’s cultivated with us over the last month. Furthermore, we thought it would be fitting if we all challenged ourselves to come up with our own combination! You’re more than welcome to choose your own medley, but you’ll see that we patched together five different moves that we think fit the bill!

As always, click the video below to watch Kim explain each move. Or, continue reading down below for the written description of each workout. Don’t forget to follow us on Instagram, Youtube and Pinterest, so you can save these workouts to your phone!

If you want to read/ watch all our other videos with Kim, just click the links below!

Take it away, Kim! 

Let’s get to it!  

A Total Body Workout

Who’s ready for another amazing workout?! Follow along as Coach Kim gives us the final workout in her 5 part series!!! We hope you enjoy our top 5 moves from this series! Get ready to sweat!!!

Build your own total body workout! Now that you’ve done the upper body, lower body, core, and cardio workouts, it’s time to build your own full body workout! Mix and match exercises from each workout example: one upper, one lower, one core, and two cardio. You can choose to go for time or for reps. Have fun and get creative! Let us know your favorite combinations.

This workout should be done for time. 30-45 seconds per exercise with a 15-30 second rest. Complete 2-3 rounds. 
Elevated Pushups
Think of yourself standing straight up as a “standing plank”. Now, find a surface like a wall or bench and place both hands on it straight out from your shoulders. Keeping your hands on the wall or bench, take a step back so that your body is still holding that plank position (everything aligned). Engage your core and squeeze your glutes and legs keeping your body aligned. Slowly bend your elbows (your body should form an arrow, not a T), lowering yourself toward the wall or bench. Push away from the wall/bench back into the elevated plank position. Repeat.

Reverse Lunges

Stand up straight with your feet hip width apart. Keep your core engaged. Take a large step backward with one foot, bending both knees simultaneously and keeping your chest high. Push off the ground with the back foot and step forward to stand up straight. Repeat with the opposite leg. Repeat, alternating.
Step Ups on Stairs
Stand up straight with your feet hip width apart near a step-stool, curb, or stairs. Step up with one foot, then the other. Step down with one foot, then the other. Repeat, alternating which foot you start with.

Standing Side Crunches

Stand up straight with your arms raised overhead. Pull one elbow down while simultaneously raising the knee on the same side toward that elbow. Bring your arm back up to meet the other arm while bringing the knee down to return to standing with both arms up. Repeat. Keep your core engaged at all times. *To make this exercise more challenging, you can add small dumbbells or weighted objects like water bottles to your hands.
Quick Squats
Stand up straight with your feet hip width apart. Simultaneously push your hips back and bend your knees, lowering yourself about halfway down toward the ground. Similar to lowering yourself into a chair. Quickly press your feet into the ground and stand up straight. Immediately go back into your quick squat. Repeat.