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By: Shannon Flanagan

Shannon Flanagan is a certified personal trainer. Follow her on Instagram (@shanagan9) for a sneak peek at her workouts and inspirational quotes. Ahead, she shares her best total body workout.

I love creating my own fitness programs. I usually stick to a specific program for 8-12 weeks, but sometimes it’s good to change it up. When I feel like I am getting into a fitness rut (yes, trainers can struggle with their own programs sometimes), I like to take a class. I have gone to a lot of fitness studios and Crosstown Fitness is one of my my favorite studios for a total body workout. And that’s why I also coach there! The coaches are very knowledgeable about movement patterns, and they are very conscience on how the body should move. They incorporate mobility, strength, and conditioning. Many coaches are RKC or Strong First certified, which makes me feel confident when performing kettlebell moves (unfortunately, I can’t say that about most places that use kettlebells.)

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When I can’t pop into a class, I follow this total body workout routine: Pick 8 exercises, set a timer for 45 seconds on and 15 seconds off 4x through. For equipment, you’ll need 1 heavy dumbbell, 2 medium dumbbells and a treadmill. Ready to try it out? Check out the workout moves below.

The Best Total Body Workout

  1. Sprint
  2. Alternating Lateral Lunges (add weights to make it harder)
  3. Bicep Curl & Press
  4. Alternating Dumbbell Snatches
  5. Push Up & Row (drop to your knees if needed)
  6. Squat Jumps
  7. Single Leg Romanian Dead Lift (45 seconds on the right side, 45 seconds on the left side)
  8. Plank

Follow up your total body workout with a Restore Collagen Shot to aid in your body’s recovery. Joint and ligament support is just a shot away.