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Total Body Home Workout

This total body workout offers a basic format for targeting the entire body -- chest, back, shoulders, arms, legs and abs -- in a short period of time.  It is best for exercisers who are familiar with basic strength moves, but want a simple home workout.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions, and modify any exercise that causes pain or discomfort.

Equipment Needed
A barbell, dumbbells of various weights, an exercise ball, a weight bench, and an exercise mat.

How To

Detailed instructions for each exercise can be found below (click on pictures and links).

  • Warm up with 5 minutes of light cardio, or warm-up versions of each exercise.
  • Beginners: Start with no weight for 1 set of 14 to 16 reps, or try a beginner workout.
  • Intermediate/Advanced: Do 2 to 3 sets of 10 to 12 reps with enough weight so that you can only complete the desired number of reps.

Bench Press (Chest) Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees.  Press back up and repeat. 

Lateral Raise (Shoulders) - Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.

Barbell Row (Back) Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat.  Squeeze back to pull the weight in towards the belly.  Lower and repeat.

Back Extension (Lower Back) Lie face down and squeeze the lower back to lift your chest a few inches off the floor.  Lower and repeat.

Back Extension Exercise

Hammer Curls (Biceps) Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other.  For added intensity, stand on one leg for a balance challenge, switching legs with each set.

Kickbacks (Triceps) Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent.  Straighten the elbows to engage the triceps.  Lower and repeat.

Kickback Kickback

Deadlifts (Glutes, hamstrings and back) Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeipng your back flat and shoulders back.   Return to start and repeat.

Static Lunge (quads, hamstrings, glutes)  Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe.  Lift back up and repeat before switching sides.

Squats (quads, hamstrings, glutes) Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand.  Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.

Bicycle (abs)  Lie on the floor and bring the knees into the chest.  Straighten the right leg as you twist the body, bringing the right elbow towards the left knee.  Repeat on the other side in a cycling motion.
Ball Crunch (abs)  Lie down with the exercise ball under the lower/mid-back.  Squeeze the abs to lift the shoulders off the ball in a crunch.  Lower and repeat.

End the workout with a Total Body Stretch.

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Related Video
Weight Lifting Exercises for Back and Shoulders

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