Ripped Total Body Workout

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

Circuit 1 (3x):

Reverse Curtsy Lunge (6-10)

• Start standing with your feet hip-width apart, core supported, chest up, and a heavy object in each hand at shoulder height.
• Step your right foot through and behind you so that your right knee ends up behind your left heel in your reverse curtsy lunge. Keep your chest up and be careful not to lean forward on your knee or allow your back knee to touch the mat.
• Execute force with the front heel to return to the starting position.
• Repeat the reverse curtsy lunge on the opposite side, completing a single repetition of this exercise.
• Continue alternating sides to reach your maximum rep range.
• MOD: Remove heavy objects and complete this move with body weight only or perform regular reverse lunges instead.

Hinged Drag Curls (6-10)

• Start standing with your feet hip-width apart, core supported, chest up, and a heavy object in each hand at shoulder height.
• Turn your hips at a 45-degree angle with your body (sending your hips back as if you were closing a car door with them) and place them between your shoulders so they don’t bend forward. Let the dumbbells hang below your chest with your palms facing forward and keep your head and neck in a neutral position.
• As you lift your elbows and return to your ribcage, bend the dumbbells toward your chest as much as your mobility allows, squeezing your biceps at the top of the exercise.
• Lower to the starting position with control and repeat for your maximum reps.

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Circuit 2 (4x):

Sumo deadlift (6-10)

• dumbbells: Start by standing in a wide sumo stance, with your toes angled outward, your core braced, and your shoulders pulled back and down (as if against a wall) holding the dumbbells in front of your thighs. Send your hips back as you bend your knees, lowering the dumbbells along your shins.
• Barbell: With the bar loaded, stand in a wide sumo stance with the bar grazing your shins. Send your hips back, bend your knees, and grab the bar inside your legs. Brace your core and keep your shoulders back.
• Configuration: Create a sense of tension throughout your body by lightly pulling the weight (without lifting it), bracing your core, engaging your shoulder blades, and pressing your heels into the mat to engage your glutes.
• Drive forcefully through your glutes to stand up, keeping the weighted bar or dumbbells close to your body at all times, without letting them float.
• Lower yourself back down as you went up, keeping heavy objects touching your legs.
• Repeat for your maximum reps.

Wide Grip Row (6-10)

• Start by standing tall, core braced, shoulders back and down (as if against a wall), and holding a heavy object in each hand, palms facing your body.
• Hinge at the hips at a 45-degree angle, keeping the core reinforced and back flat. Let heavy objects hang below your chest (without bending your shoulders forward) and keep your head and neck in a neutral position.
• Using your back muscles, lift your elbows out and back, squeezing between your shoulder blades.
• Maintaining your body position, lower the weight with control.
• Repeat this sequence for your maximum reps.

Circuit 3 (3x):

Turkish uprisings (5-10)

• Lie on your back, with your right knee bent and left leg straight. His right hand is upright, holding a weight or heavy object. Lock your elbow and lower your shoulder into your socket.
• Use your left hand for balance; It should be at a 45 degree angle to your body.
• Press down through your right heel while squeezing your glutes to lift your hips off the ground. You will rely solely on your left arm, the heel of your straight left leg, and the surface of your right foot flat, like a tripod.
• Look up at the weight when you stand up. Lower your back and repeat all reps on the right side before switching to the left.