Total Body Training

CZ Health and Performance LLC

Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Personal Training
Coach
Coach Chasey

A 4-week workout program designed to improve your overall fitness. Each week consists of 4 workout sessions. The sessions are divided between 2 upper workouts and 2 lower body workouts. All you need to perform this workout is a set of dumbbells, an adjustable bench, and a sturdy elevated surface, such as a box or step.

Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Various / Adjustable Dumbbells // Adjustable Bench // Sturdy Elevated Surface (Box or Step)
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Sample Week
Week 1 of 4-week program
Monday
Upper Body Push

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

DB Military Press (Standing)

3 x 6

B2

1-Arm Row W/ DB

3 x 6

C1

DB Bench Press (Flat Bench)

3 x 8

C2

Front-to-Side Plank

3 x 12

D1

Forward-to-Reverse Bear Crawl

3 x 1:00

D2

Lateral Bear Crawl

3 x 1:00

Tuesday
Lower Body Push

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

DB Goblet Squat

3 x 6

B2

Staggered Stance RDL

3 x 6

C1

DB Forward Lunge

3 x 8

C2

DB Side Lunge

3 x 8

D1

Step Up W/ DB

3 x 10

D2

Reverse Lunge W/ DB

3 x 10

Thursday
Upper Body Pull

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

DB Bent Over Row

3 x 6

B2

DB Incline Bench Press

3 x 6

C1

Rear Delt Fly (Bent Over)

3 x 10

C2

3-Point Push Up

3 x 10

D1

Front Plank

3 x 1:00

D2

Side Plank (Forearm)

3 x 0:30

Friday
Lower Body Pull

A1

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

A2

Pull Across (Dynamic Warm-Up)

1 x 10

A3

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

A4

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

A5

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

A6

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

A7

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

A8

Side Lunge (Dynamic Warm-Up)

1 x 10

B1

DB RDL

3 x 6

B2

Rear Foot Elevated Split Squat (RFESS)

3 x 6

C1

Front Foot Elevated (FFE) Reverse Lunge

3 x 8

C2

DB Step Down

3 x 8

D1

DB Skater Squat

3 x 12

D2

DB Split Squat

3 x 12

Coach
coach-avatar Coach Chasey

Coach Chasey has worked with athletes from a variety of sports at the youth, high school, club, collegiate, and professional level. These sports include basketball, football, volleyball, soccer, swimming/diving, baseball, cross-country, water polo, and rugby. Also, he has worked in a clinical setting where he helped many active individuals return-to-sport and activities following various injuries.

FAQs
Who is this for?
Any athlete/active individual who wants to improve their fitness.
What equipment do I need?
Various/Adjustable Dumbbells, Adjustable Bench, Sturdy Elevated Surface (Box or Step)
How often do I train during the week with this program?
The program requires you to train 4 days per week. It consists of 2 upper body days, and 2 lower body days.
Total Body Training