Lift, Move & Restore: Functional Total Body

This workout is part of Cathe Friedrich’s Lift, Move & Restore program. This program contains workouts for people who are fit but aging and want to take things down a notch but also want to age well. She notes that these workouts can also be used as recovery workouts for advanced exercisers.

Functional Total Body contains the main workout plus a 17 minute mobility bonus. I did the two workouts separately. The main workout is an excellent metabolic total body strength workout. And “total body” has more than one meaning in this workout. Not only does the workout as a whole work your entire body but the exercises are compound exercises that work multiple muscle groups, so many of the exercises themselves are total body strength exercises. My entire body was well worked by the end of this workout and I burned over 400 calories, too. Cathe ends the workout with another feel good stretch that contained all of my favorite lower body stretches–I just wanted to hold them all longer! If you do not have a barbell then there is a modifier who uses dumbbells instead of a barbell or plates. She also shows easier modifications for some of the exercises.

When I did the Anytime Mobility Bonus, I combined with the two short foam rolling workouts also included in this series. It was a great way to get my body nice and warmed up. The bonus starts with active, standing mobility/dynamic flexibility work then you go to the mat. Near the end it becomes more flexibility focused. There are no advanced or difficult moves in this bonus. It is a feel good workout that is great to add onto the end or beginning of any workout or use it on your recovery day.

Functional Total Body is 54:12 minutes; 5:30 minute warm up and 6:30 minute stretch. Equipment: dumbbells, barbell and fitness mat. You will use 8 pound dumbbells during the warm up. Below I listed both the weights Cathe used and the weights I used. If only the weight is listed, I used the same weight as Cathe.

1. Suitcase squats (standard squats w/ arms at sides and a DB in each hand) (Cathe is using 8# DBs, I used 20# DBs)
2. Repeat #1 w/ heavier DBs (Cathe is using 10# DBs, I used 25# DBs)
3. Suitcase squat arm up (hold a DB in each hand, one at side and other at shoulder, do one squat and when you stand swap arm positions and squat again, continue alternating arm positions w/ each squat) (Cathe is using 8# DBs, I used 20# DBs)
4. Squat upright row bicep curl combo (hold one DB in each hand, sumo squat and when you stand do an upright row, squat again but stay at bottom of sumo squat and do one hammer curl before standing) (Cathe is using 10# DBs, I used 15# DBs)
5. Suitcase swing (hold plate in one hand at side and do squats; add swinging weight up to opposite shoulder and catching it w/ opposite hand at top of squat; add a knee lift at top of squat) (Cathe is using one 10# barbell plate, I used a 15# barbell plate)
6. Repeat #5 on other side of body
7. Bicep curl Arnold press combo (curl DBs to shoulders then rotate DBs into an Arnold press) (Cathe is using 8# DBs, I used 16.5# DBs)
8. Underhand grip row (one deadrow w/ palms facing forward; do 3 rows when hinged forward; changes to 7 rows when hinged forward) (Cathe is using 40# barbell, I used a 50# barbell)
9. Lunge press tricep extension combo (stand in split stance holding one barbell plate in both hands at chest, do one static/stationary lunge, raise out of lunge, push plate overhead and do one overhead tricep extension; changes to a faster pace so you are now also doing an overhead tricep extension while in lunge) (Cathe is using one 10# barbell plate, I used one 15# barbell plate)
10. Repeat #9 on other leg
11. Side lunge (hold one DB in both hands at chest level, step into a side lunge reaching DB down to foot and when you stand, tap toe next to other foot; toe tap changes to knee lift) (Cathe is using one 8# DB, I used one 25# DB)
12. Repeat #11 on other side of body
13. Side lunge overhead press combo (hold one DB in both hands at chest level, step into a side lunge reaching DB down to foot and when you stand do a knee lift and balance on one leg, push DB overhead while extending raised knee straight in front of you) (Cathe is using one 8# DB, I used one 20# DB)
14. Repeat #13 on other side of body
15. Squat swing tricep extension (stand with legs slightly wider than hip width, hold a DB in one hand, squat while swinging DB between legs and when you stand, swing DB overhead and do a single arm tricep extension) (Cathe is using one 10# DB, I used one 12# DB)
16. Repeat #15 on other side of body
17. Overhand grip row (one deadrow with palms facing you; do 3 rows when hinged forward; changes to 7 rows when hinged forward) (Cathe’s barbell is 35#, my barbell was 50#)
18. Clean and press (stand holding barbell overhand in front of thighs, raise barbell upright row style, when it’s at shoulder level, flip your grip so barbell rests on heel of hand while also lowering into squat, as you raise out of squat do an overhead press, reverse this motion when lowering the barbell) (Cathe’s barbell is 25#, my barbell is at 30#)
19. Rear lunge bicep curl (alternating reverse lunges, do a bicep curl while in lunge) (barbell at 25#)
20. Deadlift calf raise combo (do one deadlift + 2 calf raises) (Cathe’s barbell is 40#, my barbell was at 50#)
21. Press & pour (hold one DB in each hand, elbows are bent at 90 degrees, palms face ceiling and arms are close at sides, push arms straight in front of you, bring them back and rotate DBs/wrists so palms face each other then do a bent arm lateral raise) (Cathe is using 5# DBs, I used 8# DBs)
22. Single leg deadlift (stand in split stance with back leg in kickstand, hold one DB in opposite hand as front leg, hinge forward into deadlift) (Cathe is using one 12# DB, I used one 25# DB)
23. Repeat #22 on other leg
24. Walk out plank (stand at one end of your mat, hinge forward and walk hands out to plank, jump feet into hands, then walk feet back out to plank, walk hands back to feet and stand)
25. Thoracic push up (do one push up then rotate into side plank–starts on knees then changes to toes, alternate sides when doing side plank)
26. Kneeling side bend (start in high double kneeling on mat, extend one leg out straight to side, place one hand behind head (same side as extended leg), hold one DB at side in other hand, do side bends, reaching DB toward floor) (Cathe is using one 10# DB, I used one 20# DB)
27. Repeat #26 on other side of body
28. Chest press close press grip combo (lay on back w/ knees bent and feet close to glutes, raise hips and hold isometrically, alternate one traditional chest press with arms out to sides w/ one narrow chest press/tricep press w/ arms close to sides) (Cathe is using 10# DBs, I used 20# DBs)
29. Plate crunch (lay on back on mat w/ legs raised and knees bent, hold barbell plate in both hands just above knees, extend legs out straight a few inches off the mat while also extending arms/plate overhead, bring legs and plate back to start) (Cathe is using one 10# barbell plate, I used one 15# plate)
30. Chest fly leg abduction (lay on back on mat, one knee is bent w/ foot on mat close to glutes, other leg is raised straight to ceiling, hold one DB on opposite hand as extended leg, raise hips off mat and hold isometrically, do a single arm chest fly while also opening extended leg out to side) (Cathe is using one 8# DB, I used one 15# DB)
31. Repeat #30 on other side of body
32. Opposite hand to knee plank (while holding straight arm plank, bring one knee in under body and tap knee w/ opposite hand, alternate sides)
33. Seated twist (sit on mat holding one DB in both hands, knees are bent w/ feet on mat, rotate DB toward one hip while extending same side leg straight, alternate sides) (one 8# DB)
34. Bus drivers (sit on mat w/ knees slightly bent and heels on mat, hold plate in both hands, twist plate side to side as if it is a steering wheel while slowly lowering upper body to mat, continue twisting the plate while slowly raising back to start) (10# barbell plate)

Anytime Mobility Bonus is 17:12 minutes; 30 second intro. Equipment: fitness mat,

1. Arm swings (swing both arms overhead then swing them back down and behind you while also lowering into a partial squat)
2. Figure 8 (stand with legs wide, swing arms side to side in a large figure 8 while also doing stationary side lunges)
3. Thoracic rotation (hold side lunge, place one hand on floor and rotate other arm to ceiling–same side arm as bent leg, lower arm and walk hands along floor as you shift into lunge on other side and reach other arm to ceiling)
4. Lunge w/ thoracic rotation (in kneeling lunge place one hand on floor close to front leg and extend other arm to ceiling while rotating torso toward front leg, lower arm and lift back knee into lunge, turn forward so you are now in side lunge and walk hands over to other side and repeat; continue this move but keep back knee elevated off mat)
5. Mobility squat (lower into a deep squat w/ hands wrapped around ankles, move body in this position)
6. Straight leg forward fold with hands wrapped around ankles
7. Repeat #5 & 6 two more times
8. Plank walk (start standing, hinge forward and place hands on mat, walk hands out to plank, bring one foot forward tapping foot outside of same side hand, repeat on other leg then walk hands back to feet and stand)
9. Reverse table top (sit on mat w/ knees bent and feet on mat, hands are on mat behind hips, lift hips and hold)
10. 90/90 (sit on mat with both knees bent and feet on mat, lean back with hands on mat behind hips, lower both knees to same side so that legs are in a pretzel position on the mat with both knees bent at 90 degrees, alternate sides)
11. Repeat #10 but w/ hands raised and not on mat, every third rep hinge torso forward over front leg while reaching with hands
12. Child’s pose to body wave (start in child’s pose, flow forward rounding spine into cobra)
13. Adductor rock (get on hands and one knee, other leg is extended out straight to side, in this position push hips/glutes back)
14. Shoulder stretch (get on hands and knees, arms are open wide with palms on mat and fingers pointing to sides, lower one shoulder to mat, alternate sides)
15. Cat/cow
16. Thread the needle
17. Repeat #15
18. Downward facing dog; add pedaling feet
19. Piston plank (start in down dog with feet/legs together, rotate knees to side while lowering them toward mat, alternate sides)
20. Halfway lift to forward fold (forward fold w/ palms resting on shins and back flat; lower hands to mat while rounding spine)
21. Backstroke (standing now, do large alternating arm circles)
22. Chest expansion (clasp hands together behind back and lift them)

Premixes:

Main program + Bonus 69:48 minutes

Timesaver #1 38:46 minutes

Timesaver #2 – Lower Body 44:49 minutes

Timesaver #3 – Upper Body + Core 37:10 minutes

Scrambled 53:36 minutes