Total Body Training
CZ Health and Performance LLC
Functional Fitness, Functional Training, General Fitness, Strength & Conditioning, Personal TrainingA 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.
Disclaimer: CZ Health and Performance LLC disclaims all liability for any injuries or damages that may result from using this workout program. This disclaimer applies to all direct, indirect, incidental, special, consequential, punitive, and exemplary damages, including but not limited to personal injury, death, loss of livelihood, loss of enjoyment, pain and suffering, emotional distress, loss of profits, loss of future earnings, goodwill, use, and any other intangible losses. Before starting any physical activity suggested by CZ Health and Performance LLC, you should consult with your doctor or other healthcare provider.
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
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
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
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 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.
