Some mornings at the gym I just want to do my workout and get out – no thinking, no fuss. Do you know what I mean? On those days I show up without a plan and follow my instincts using a top-to-bottom pattern.
What is Top-to-Bottom Workout?
This is my version of going into autopilot. For an overall workout to target the major muscles, I start with strength exercises that work the muscles from the top of my body all the way down to my feet. Doing this helps me remember what exercises to do and gives me a pattern to follow.
Sample Workout
The workout includes 1 or 2 exercises for major muscles and takes about 30 minutes for 3 sets of 12 repetitions. You can add more exercises per muscle, add/reduce repetitions, add/reduce weight, or add/reduce sets.
Do what feels right on that day. Here’s a sample:
Shoulders
Chest
Flat Bench Dumbbell Fly
Barbell Bench Press
Back
Bent-over Row Standing
Biceps
Dumbbell Curl – Standing
Hammer Curl – Standing
Triceps
Dumbbell Overhead Triceps Extension
Rope Triceps Press-down
Abdominals & Obliques
Push ups
Cross arm ball crunch
Side bends – with or without dumbbells
Glutes
Bridging Single Legged
Quadriceps & Hamstrings
Squats
Dumbbell Deadlifts
Lunges
Calfs
Calf Raises
Variations
There are so many variations to the sample exercises above. You can use a Swiss ball, bench (flat or incline), or the floor. You can lunge forward, backward, sideways; you can use dumbbells, barbells, bodyweight, and so on.
Just go with the flow and give it a try.
Recipe of the Week: Coconut Flour Pancakes
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