Total Body Combo
This is an intense training tempo for the shoulders, glutes, legs, upper lats, and biceps. But it’s totally worth it, and it’ll get your heart rate up too.
Objective
- Each exercise is performed back to back with a range of 8 to 10reps
- Six sets of each exercise in total
- With a minimum rest break of about 5 to 10 breaths between each exercise, or where you need to
- The goal is to keep the bar moving
Training Cues
Shoulder Press
Adds dimension and shape to the physique
- Quick band activation
- Clean the weight up
- Controlled, strict form
- Perform 6 sets x 8-10 reps
Kneeling Glutes
Trains the upper shelf of the glute
- For full contraction of the muscle, your glutes must look like an unattractive raisin
- To cue the movement as you push back, think of your glutes as though they are pulling a nail from the floor
- Perform 6 sets x 8-10 reps
Biceps
Define, strengthen, and add shape to the arms
- Keep the elbows tucked and close to your sides
- If training heavy, use a small amount of momentum, i.e., if standing, rock back a little on your heels to start the movement
- Use a controlled, strict form
- Perform 6 sets x 8-10 reps
Glute – Sumos
Builds glutes, defines inner thighs, hamstrings, and quads
- Push back against the weight
- Use the “pulling nail” cue
- Take a wide stance, toes out
- Controlled, strict form
- Perform 6 sets x 8-10 reps
Back – High Lat Rows
Helps create the illusion of a small waist and that X-factor frame
- Row to the navel
- Squeeze at the top of the movement
- Keep the core and pelvis engaged
- Perform 6 sets x 8-10 reps
Mindset Energy Practice
Transform Your Field: Overcome the Triggered Victim Mindset
In the personal development world, we focus heavily on thought management practices, but how often do we consider managing our energy field? When faced with discomfort or triggered by the “low energy” of others, our natural, reactive instinct is to harden, shield, close down, or turn away. However, by relying on these habitual mental escape routes, we only strengthen our reactive patterns. This leaves us vulnerable to external forces and, worse, keeps us trapped in a triggered victim mindset.
I discovered that true energetic mastery isn’t about blocking low energy; it’s about transforming it. This shift requires a proactive, open, self-aware, and disciplined mindset.
The practice is simple: In your mind’s eye, project powerful, strong, successful, and calming images of yourself into your energy field, your present moment, and your future. These images need to be lived or felt experiences, not a “fake it ’til you make it”—for reasons I discuss here. This is an active choice to be a source of calm and strength, rather than a reflector of external chaos.
Instead of clinging to a habitual reactive response, aim instead to stay open, relax into the moment, and remain curious—even if it’s just for a few seconds or minutes at first. This is how you move from being owned (triggered) by your environment into owning your presence, peace, and stepping into your sovereignty.
3 Shifts I Made In My Own Energy Practice
- I Replaced Shielding with Projecting. I used to waste so much energy defensively building an energy shield against low or unresourceful energy from others or difficult situations. I realized this only reinforced my feeling of being under attack. Instead, I practice projecting strong, intentional images (e.g., calm, centeredness, power, focus) into my own field and outward. This fundamental shift turned me from a passive receiver into an active broadcaster of my own desired state.
- I Choose Openness Over Reactivity. Defaulting to the reactive instinct—closing down or hardening—is a habitual escape route that triggers the nervous system’s signal: “I’m not safe.” Now, when I feel the urge to default into my habitual pattern, I mentally choose to stay open and relaxed, even for a brief moment. This doesn’t mean I accept abuse; it means I don’t give the external discomfort control over my nervous system. Instead, I notice the discomfort as a cue to relax my jaw, my shoulders, and breathe—a physical commitment to staying present instead of fleeing into a habitual reactive pattern.
I Use Curiosity to Diffuse Discomfort. My biggest game-changer is curiosity. When confronted with a tense situation or someone’s difficult energy, I mentally switch to: “I wonder what this is like for them?” or “I wonder what happens if I just breathe through this for five more seconds?” I’ve found that curiosity is a neutral, resourceful state that prevents my mind from attaching to unproductive storylines, instantly diffusing the emotional charge and allowing me to observe without suffering.
Self-Coach Elevate Question of the Day:
What is one powerful image you can project into your energy field today to transform any low energy around you?
If you like this, check out my Elevate list. Click here to find out more.
Until next time.
Bianca is an accomplished creative professional and the director and founder of STEBIAN.com, specializing in video presentation coaching, video production, and on-camera direction for business owners and thought-leaders worldwide. With extensive experience across television, film, voiceover, modeling, and corporate media. Bianca has booked lead and support roles in TV commercials, short films, television soaps, music videos, and corporate productions, working with award-winning directors and major brands. Bianca is also a seasoned voice artist, having led radio commercials, and a published fitness and lifestyle model featured on magazine covers, billboards, and national campaigns. She has represented fashion houses on the runway and in print, and is a passionate advocate for health, fitness, and social causes supporting women and youth at risk. She is exclusively represented by RBA Management.
Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider anytime you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content.