Total Body Crusher

Total Body Crusher

Who’s ready to crush it this #WorkoutWednesday?

We’re kicking off March with a total body crusher from the one & only Rachel Brascetta (and a few special guests)!


Equipment Needed: 2 Dumbbells
Estimated Time: 25 - 30 Minutes
45 seconds each / 5 sets
30 seconds rest between sets

1. Dumbbell Squat Press

  1. Start with your legs shoulder width apart, with your dumbbells resting slightly on your shoulders, palms facing each other.
  2. Perform a normal squat, with the weights still resting on your shoulders.
  3. As you're driving yourself back up, press the weights up into the air until your arms are fully extended.
  4. Lower the weights back onto your shoulders and repeat for 45 seconds.

2. Pulsing Lunges

  1. Start with one leg forward in a 90 degree angle, with the other leg extended back. Hold both dumbbells down to your sides.
  2. Slowly lower your body down towards the ground until your back knee touches the floor.
  3. Bring yourself back into the starting position.
  4. Pulse down towards the ground and back up for 45 seconds.

3. Bent Over Dumbbell Row

  1. Start with your legs shoulder width apart, with your body bent over, making sure your back stays straight, not slumped.
  2. Hold your weights at your sides, palms facing each other.
  3. Let your arms drop towards the ground, then pull them back up towards your sides, keeping your back flat.
  4. Continue this rowing motion with your dumbbells for 45 seconds.

4. Leg Raises

  1. Start with your back flat on the ground. We recommend having something heavy or sturdy to hold on to behind your head.
  2. Keeping your legs straight and pressed together, bring them straight up.
  3. Making sure to keep your back flat on the ground the entire time, slowly bring your legs back down towards the ground, but not completely down.
  4. Repeat (without dropping your legs back down to the ground) for 45 seconds


Recommended Equipment: KoreSurge
Estimated Time: 5 minutes
Using KoreSurge’s localized vibration therapy to massage your entire body, from shoulders to calves, for 5 - 10 minutes post-workout can make a huge difference in your recovery process. Focusing on rolling out areas that feel tight will release any tension or stiffness, helping your muscles heal and grow.