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.

$30

Get Total Body Training

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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)

Sample Week

Week 1 of 4-week program

Monday

Upper Body Push

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

Pull Across (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

Side Lunge (Dynamic Warm-Up)

1 x 10

DB Military Press (Standing)

3 x 6

1-Arm Row W/ DB

3 x 6

DB Bench Press (Flat Bench)

3 x 8

Front-to-Side Plank

3 x 12

Forward-to-Reverse Bear Crawl

3 x 1:00

Lateral Bear Crawl

3 x 1:00

Tuesday

Lower Body Push

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

Pull Across (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

Side Lunge (Dynamic Warm-Up)

1 x 10

DB Goblet Squat

3 x 6

Staggered Stance RDL

3 x 6

DB Forward Lunge

3 x 8

DB Side Lunge

3 x 8

Step Up W/ DB

3 x 10

Reverse Lunge W/ DB

3 x 10

Thursday

Upper Body Pull

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

Pull Across (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

Side Lunge (Dynamic Warm-Up)

1 x 10

DB Bent Over Row

3 x 6

DB Incline Bench Press

3 x 6

Rear Delt Fly (Bent Over)

3 x 10

3-Point Push Up

3 x 10

Front Plank

3 x 1:00

Side Plank (Forearm)

3 x 0:30

Friday

Lower Body Pull

Knee-to-Chest (Dynamic Warm-Up)

1 x 10

Pull Across (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Squat (Dynamic Warm-Up)

1 x 10

Quad Stretch w/ Hinge (Dynamic Warm-Up)

1 x 10

Hamstring Sweeps (Dynamic Warm-Up)

1 x 10

Toe Touch W/ Twist (Dynamic Warm-Up)

1 x 10

Reverse Lunge W/ Twist (Dynamic Warm-Up)

1 x 10

Side Lunge (Dynamic Warm-Up)

1 x 10

DB RDL

3 x 6

Rear Foot Elevated Split Squat (RFESS)

3 x 6

Front Foot Elevated (FFE) Reverse Lunge

3 x 8

DB Step Down

3 x 8

DB Skater Squat

3 x 12

DB Split Squat

3 x 12

Coach

More from CZ Health and Performance LLC

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.