Name: 完美的全身鍛鍊（包括成套和重複次數）。 (The PERFECT Total Body Workout (Sets and Reps Included))
Uploaded: 2021-01-14T08:48:27.000Z
Duration: 13 min 18 s
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We're continuing the perfect workout series here today.

This time, by popular demand, with a total body workout.

Look, it's hard to declare perfection in a single workout when we're trying to hit our

But I'm going to try and do my best and justify why we're selecting the exercises that we

In addition – there's a little bit of a bonus – I'm going to make this the 'perfect

To accomplish this goal, I'm going to give you guys a template that you can use, and

Again, we're talking about two, singular workouts.

We have a complete plan called our Total BeaXt program at ATHLEANX.com, where we have a complete

workout, day by day, for 90 days, which is based around total body training.

When we're talking about this, and always in our total body workouts, I always break

As you can see, it's not going to be very practical for me to draw all over my damn

I'm going to apply something else that's going to be very helpful for you guys.

That is, instead of thinking about which particular exercises are going to accomplish what we're

trying to accomplish, I want you to think more in terms of movements.

We know if we can train the movements in a particular workout then we can incorporate

the muscles that achieve those movements.

So here, in these workouts, you're going to find something in common.

We want to train the hinge – particularly the hip driven movement.

And of course, always a corrective exercise.

So, with that being said, I want to break down workout A. If you're going to do this

– let's say you did the perfect chest workout and you just want to try it out.

This is the workout that I would give you.

Instead, if you want to break this down into a more appropriate plan where you can do a

Monday, Wednesday, Friday total body plan; you would use A and then I'm going to give

you workout B, and then you go back to A. You'll be alternating A, B; A, B; on a Monday,

Some weeks it's A, B, A. On other weeks: B, A, B. The fact is, I want to point out why

we're selecting what we're selecting so you understand why, and you can gain some real

So, let's start breaking down our first workout here.

Workout A. Again, giving you the reasons why we're selecting what we're selecting.

Our warmup is going to be that lunge pattern.

That overlooked athletic, irreplaceable movement pattern I think a lot of us overlook.

We use it here as a warmup because it does a couple things really effectively.

Number one: it gets us to move in multiple directions as you're going to see here with

our multidirectional lunge, and it helps us mobilize our hips in all three planes of movement.

At the same time, it's increasing our core temperature to make us feel warmer, and ready

to participate in this complete, total body workout.

You can see Antonio Brown, when we train together, we use this as a primary movement for all

His entire dynamic warmup consists of different variations of the lunge.

It's that effective for getting him ready to do what he has to do.

I believe it's going to do the same thing for you.

What we do is two to three rounds of 7, each direction, of this multidirectional lunge.

Then two going back to the right and the left in this transverse plane opening up the hips.

Again, you're going to feel your hips start to mobilize, and feel loose, and ready to

Now we move onto our key, foundational lower body movement pattern.

This is going to be our strengthening pattern.

We're going to use the barbell squat to do this.

The key here is to make sure we're accommodating for some of this extra movement pattern focus

of what we're doing in this total body workout.

So instead of traditionally going five sets of 5 here, we're going to drop it down to

Again, to allow for some of the additional movement patterns we're going to attack here

When you can perform all three sets of 5 repetitions using a particular weight, you want to increase

that weight over time, and continue to try to progress the overload, and get yourself

stronger in this base foundational movement.

From here we have to work the other side.

The other side of the chain, which is the posterior chain.

For me, we're looking at and focusing on the hinge.

Rather than go to a deadlift in this workout – you will, if you're going to stick around

for workout B – here we want to focus on just working on that hinge.

More importantly, working on developing that overlooked aspect of glute participation in

People don’t get this right and we suffer from what we call 'glute amnesia', never driving

from the appropriate muscles to drive a hinge.

This exercise is one of the most overlooked when it comes to that.

You can literally see that it's driven solely by a hinge, but whether or not you're doing

I don’t want you to load up super heavy here.

I don’t want you to try and get in the five-rep range because what we tend to do here is heave

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完美的全身鍛鍊（包括成套和重複次數）。 (The PERFECT Total Body Workout (Sets and Reps Included))

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