I designed this routine to be simple but VERY effective for an all round total

body workout, without lifting a single dumbbell. Try this 30 min workout and
I guarantee your lungs will be gasping for air and your muscles will be burning.

– a pull up machine (assisted or non-assisted. Both can be found at your standard gyms)
– a stretch mat (optional)
– a bottle of water (you will need it!)

The only pre-requisite is that you have good form in all the exercises.
Please pay careful attention to the
technique of each exercise and make sure you have perfected it
before you increase the intensity.

Neutral spine is the term used to describe the natural alignment of the spine,
which places the least pressure on the individual bones in the spine.
The muscles that are attached to your spine are in control of your spine.
Imbalances in the muscles is what causes the spine and therefore the body
to go out of alignment. This affects your posture, movement and also decreases
the effectiveness the exercises you perform.

I will describe how to achieve neutral spine because the total body workout requires you to
be in control of your posture to ensure that all muscles are working equally as hard,
therefore increasing the effectiveness.

1. Begin by pulling the pelvic floor muscles in (imagine tucking your 'tail' in slightly).
You should feel the whole abdominal area pull in against your spine.
2. Inhale, roll the shoulders back and slide the shoulder blades down the back.
You should feel your ribcage lift up slightly and the neck becomes 'open'.
3. Finally, tuck the chin in towards the chest to lengthen the neck and the spine,
which should make you feel 'taller'.

This process can be done in a standing, seated, bent over and lying positions.
If you find it difficult to feel neutral spine. Stand against a wall and perform
the process (heels against the wall). You should have a small gap in the
lower back, just enough to fit the fingers of your hand in.

Legs – the leg exercises will work the upper, lower legs, hips, core and bum

– Position the feet hip width apart and feet facing forwards
with the spine in neutral.
– Push the bum back (extending the hips) and lower the bum,
bending from the knees, into seated position. Pause and then drive through
the heels to standing.
– To increase the contraction of the postural back muscles,
hold the arms right above the head while you squat and you will feel the
core working. Also make sure the soles of your feet stay in contact
with the floor at all times.

– Stand with feet hip width apart and spine in neutral.
– Extend the left leg about 1 meter in front of you. Lower the body
towards the ground as you bend from the knees. Try to get the back knee
as close to the floor as possible.
– Pause and then push off the front leg, back into standing. Do the same on the other leg.
– Focus on keeping the weight distribution even on both legs while you lunge to make sure all the muscles are working properly. Also be aware of keeping the spine in neutral and upright while you lunge.

– Same as the squat but this time you drive up fast from the bottom and
push off the toes as your feet leave the ground.
– As you land, you land straight into a squat to absorb the impac
 and also increase the intensity.

– Begin from standing, extend the left leg right out to your side with the
foot pointed about 45%.
– Lunge in that direction ensuring the knee moves in the same line as
foot direction.
– Pause and push off the left leg into standing. Repeat on the other side.
– You should feel a good stretch on the inner thigh muscles. It helps to push the hips back as you lunge.

Do 3 sets of each tri-set of exercises before you move to the next. Take 1 minute break
between tri-sets.

Wide Grip Pull Ups x 10
Push Ups x 20
Squat x 20

Close Grip Overhand Pull Ups x 10
Shoulder Width Push ups x 20
Lunges x 20

Neutral Grip Pull Ups x 10
Close Width Push Ups x 20
Side Lunges x 20

Underhand Pull Ups x 10
Triceps Dips x 15
Squat Jumps x 20

You may not be able to do the amount of repetitions stated to begin with so a good way to get around that is to do descending pyramid repetitions. For example, do 10 pull ups for the first set, once you get to the second, do 8 repetitions and then 6 for the third set.

If using an assisted pull up machine, make sure the weight is set so that it
only allows you the amount of repetitions you are attempting.
Always try to strive to train to failure of the muscles.

Good Luck and I hope you enjoy this simple but effective
 workout as much as I do.

David Lam