<div><div class="wsite-image wsite-image-border-none " style="padding-top:10px;padding-bottom:10px;margin-left:0;margin-right:0;text-align:center"> <a> <img src="http://www.rachelmeyerfitness.com/uploads/1/7/3/9/1739499/2-cups-flour1-2-cup-butter2-eggs3-4-cup-sugar1-cup-milk1-2-tsp-salt2-tsp-baking-powder1-tsp-vanilla_orig.png" alt="Picture" style="width:auto;max-width:100%"></a> <div style="display:block;font-size:90%"></div> </div></div> <div class="paragraph"> <strong>TOTAL BODY WORKOUT GUIDE</strong><br><br><u><strong>Instructions:</strong></u><br>You will need a light (10 lb) and heavier (25 lb) set of dumbbells, depending on your strength. If you are just starting out with workouts, I recommend <em>not</em> using weight for the split squats. If you have a beginner level of fitness use 10 lb DBs, and 25 lb DBs if you are advanced. <br><br>In addition, you will need a bench or couch to use for the marching glute raises + a plyometric box or sturdy chair to do the lateral shuffles. I recommend holding 10-25 lbs above your head for the lateral shuffles--just make sure you aren't arching your back; lower your weight if so. <br><br>Lastly, for the kettlebell swings, you can use a dumbbell as a replacement. If you are a beginner, stick with around 15 lbs or advanced use a 35 lb kettlebell. <br><br><u><strong>Warmup:</strong></u><br>Spend 10 minutes  doing this <u><a href="https://vimeo.com/13283176" target="_blank"><font color="#8d2424">dynamic warmup</font></a></u>. <br><br><strong>The Workout:<br><br></strong>10/leg of <u><a href="https://www.youtube.com/watch?v=r-XFMmCDFnw" target="_blank"><font color="#8d2424">Bulgarian Split Squats</font></a></u><br>15 <u><a href="https://www.youtube.com/watch?v=d94xX-AQZ0A" target="_blank"><font color="#8d2424">American Kettle Swings</font></a></u><br>20 <u><a href="https://www.youtube.com/watch?v=SocuVW_CKVs" target="_blank"><font color="#8d2424">Alternating Glute Marches</font></a></u><br>20 <u><a href="https://www.youtube.com/watch?v=Ke3MKgtUjc0" target="_blank"><font color="#8d2424">Elevated Lateral Shuffles</font></a></u><br><br>Do 4 sets, resting 1 minute after each set. <br><br><u><strong>Cool down:</strong><br></u>Walk to lower heart rate + spend 5-10 minutes using a foam roller and stretching. <br><br><strong>Stuck in a rut with workouts?</strong> I offer monthly online personal training tailored to your goals and needs. Send an email to rachel@rachelmeyerfitness.com for more info. </div>

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