Total Body Routine of the Week

February 5, 2010 Updated: February 5, 2010

The Epoch Times has published a number of great moves that one can incorporate into a routine each week. This week, we put some of those moves together to create an awesome total body conditioning routine. It requires coordination, strength, and the ability to stabilize yourself. Although short, this is an advanced routine, so if you are new to exercise or are not used to working without the support of weight machines, then you may want to work up to doing this routine.

All of the exercises are compounded, meaning they are made up of two singular exercises coupled together to create a greater challenge. A higher level of stamina coordination, focus, and control is needed.

Squats with Dumbbell Shoulder Press

Start by combining the squat and the shoulder press. To begin, stand tall, with your feet shoulder width (or a bit wider) apart. You may keep your feet parallel to each other or slightly turned out, ensuring that you are not rolling your ankles in or out. Draw your navel toward your spine and reach your hips back as if you are going to sit down. Slowly lower your hips toward the floor while keeping your weight in your heels.

As you stand up, exhale through pursed lips, and curl and press the dumbbells overhead into a shoulder press.

Repeat.

Prone Leg Tucks on Ball With a Twist

BALL TUCK: Be sure to pull your abdominal muscles inward (toward your spine) while performing this exercise. It is a great ab exercise. (Henry Chan/The Epoch Times)
BALL TUCK: Be sure to pull your abdominal muscles inward (toward your spine) while performing this exercise. It is a great ab exercise. (Henry Chan/The Epoch Times)
Kneel in front of the ball and drape your body over it. Walk out on your hands until your lower legs or ankles are on the ball. The further the ball is from your hips, the more challenging this exercise will be.

Keeping your body parallel to the floor, exhale as you bend your knees and pull them toward your chest, engaging your abdominal muscles. Roll the ball back out, extending your legs again. Twist your hips to face the right side of the room, putting your weight on left ankle. Pause there for three to five seconds. Twist back to center and pull the ball in toward your chest and back out again. Twist your hips to face the left side of the room and hold for the same amount of time.

Repeat an even number of times on each side.

Pushups With Opposite Arm and Leg Extensions

LEG CURL STEP ONE: With your feet on the ball, lift your hips up and stabilize yourself before moving on to the next step. (Henry Chan/The Epoch Times)
LEG CURL STEP ONE: With your feet on the ball, lift your hips up and stabilize yourself before moving on to the next step. (Henry Chan/The Epoch Times)
LEG CURL STEP TWO: While keeping your hips lifted, pull the ball in toward your body to help strengthen your hamstrings and glutes. (Henry Chan/The Epoch Times)
LEG CURL STEP TWO: While keeping your hips lifted, pull the ball in toward your body to help strengthen your hamstrings and glutes. (Henry Chan/The Epoch Times)
To begin, go into a full push up position. Complete one good quality pushup and then lift your opposite arm and leg off the floor for a challenging core strengthening exercise. When lifting, aim to keep your torso as still as possible as if balancing a glass of water on your back and trying your best not to spill the water. Avoid holding your breath as you lift because that will likely cause you to bear down internally rather then lengthening and lifting your abdominal center. To find the right feeling, inhale into your belly before lifting and as you exhale move your limbs off the floor while drawing your navel inward.

Repeat evenly on each side,

Leg Curls on Stability Ball

Lie on your back with your feet on the ball. The further the ball is from your hips, the more challenging this exercise will be. Press your heels into the ball and lift your hips up off the floor. Roll the ball in by bending your knees and pulling the ball toward your hips. Roll the ball back out. Lower your torso back to the floor by rolling through your spine. To do that, think of pressing one vertebra at a time down to the floor until your get your pelvis back down. Then reverse the movement by peeling each vertebra off the floor until your hips and midback are off the floor.

Repeat.

Cool down with a nice relaxing stretch.