Basic Total Body Strength

The basic total body workout targets all the muscles in the body including the hips, glutes, thighs, chest, back, shoulders, arms and abs. This workout is short and simple, a great way for beginners to get started with strength training.

1. See your doctor if you have any injuries, illnesses or other conditions
2. Equipment needed: Various weighted dumbbells, an exercise ball and a mat.
3. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
4. Perform each exercise for 1 set of 12 repetitions using moderate weights
5. To progress, add 1-2 reps each week (up to 16 reps), add sets and/or increase weight each week by about 5-10%.
6. For more challenge, try Total Body Strength 2 or Total Body Strength 3, which contain more difficult exercises.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures and links for more detailed instructions.

Ball Squats

Place a ball on the wall behind you and lean against it, feet about shoulder-width apart. Bend knees and, keeping weight in the heels, lower into a squat, keeping the knees behind the toes. Repeat for 1 set of 12 reps and hold weights for added intensity if desired.

Assisted Lunges

Stand in split stance, feet about 3 feet apart using a chair or rail for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for 12 reps and switch sides.

Modified Pushups

Get into pushup position with hands a bit wider than shoulders and the knees on the floor, back flat. Lower into a pushup until the elbows are at 90-degree angles. Push back up and repeat for 1 sets of 12 reps.

Dumbbell Rows

For this back exercise, bend at the waist to about 45-degrees, back flat and hold medium-heavy weights in each hand. Squeeze the back as you bend the elbows, pulling them up towards the torso in a rowing motion. Lower and repeat for 1 set of 12 reps.

Overhead Presses

Sit or stand, abs engaged, and hold weights just over the shoulders, elbows bent like goal posts. Press the weights overhead, without arching the back, concentrating on the shoulders. Lower down until weights are at ear-level and repeat for 1 set of 12 reps.

Bicep Curls

Stand with feet hip-width apart holding medium-light dumbbells in front of thighs, palms out. Bend elbows and curl weight towards the shoulders. Lower and repeat for 1 set of 12 reps.

Tricep Extensions

Lie on the floor and hold weights straight up overhead, palms facing in. Bend the elbows and lower the weights down until they're next to the ears. Straighten the arms, squeezing the triceps and repeat for 1 set of 12 reps.

Crunches on the Ball

Lie down with the ball under the mid-upper back, hands crossed or behind the head. Contract abs to lift shoulders off the ball. Lower and repeat for 1-2 sets of 12-16 reps.

Back Extensions

Lie on your back and cross right foot over left knee. Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist. Lower and repeat on the same side before switching sides.