Advanced Total Body Workout

This advanced total body workout will challenge every muscle in your body with a variety of exercises designed to both build strength and endurance. The workout is set up in a superset format, putting together 2-4 exercises for the same muscle group to keep the muscles warm and the body working. Following the workout as shown, with rests between supersets, will take about 45-60 minutes.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Various weighted dumbbells, a barbell, an exercise ball and a step or bench.

How To

Perform each exercise in the superset, one after the other, resting between exercises as needed
For a long workout, do each superset twice (as suggested). For a shorter workout, do each superset once.
If this is your first time doing this workout, go through each exercise once slowly to learn the exercises. .
Modify the workout as needed and avoid any exercises that cause pain or that are confusing.

Warm up: Warm up with moderate cardio for 3-5 minutes.
1. Squat, Curl and Press Hold medium weights and stand on the right foot, left foot behind you. Squat down, touching the weights to the floor (back flat). Curl the weights up in a biceps curl and then press the weights overhead as you push to a standing position. Lower the weights and repeat for 12 reps. On the 2nd circuit, repeat the move on the left leg.
2. Barbell Lunges Place a heavy barbell on the shoulders and take the right foot forward, left foot back in a split stance. Keeping abs engaged, bend the knees and lower into a lunge, keeping the front knee behind the toe. Lower as far as you can without touching the back knee to the floor. Push back to start and repeat for 12 reps before switching sides.
3. Sliding Lunges Place a paper plate under the left foot and hold heavy weights in each hand. Lower into lunge, bending the front knee and sliding the left leg back. The back leg should be straight or slightly bent. Slowly slide the left foot back to start, pushing into the plate and repeat for 12 reps before switching sides.
4. Around the World Lunges Holding medium weights, step forward into a lunge. Press back and take the left leg out to the side into a squat (or a side lunge). Press back and immediately take the left leg back into a reverse lunge. Repeat forward, side and rear lunges on the same leg for 8 reps and repeat on the other side.
Repeat
1. Barbell Squats Stand with feet shoulder-width apart, resting a heavy barbell on the shoulders. Lower into a squat, keeping the knees behind the toes and abs engaged. Press back up and repeat for 12 reps.
2. 1.5 Squats Hold heavy weights just over the shoulders or at your sides and squat until the knees are at about 90 degrees. Lift halfway up and lower back down before standing all the way up. That's one rep. Repeat for 12 reps.
3. Lunge Sweep Begin with feet wider than the hips, kettlebell or weight in the right hand. Pivot and turn the body to the right and lower into a lunge. As you push back up, swing the weight up and over the head as you pivot back to the front. Switch hands and pivot to the left, lowering into a lunge and taking the weight down to the floor. Continue alternating sides while swinging the weight up and over (if you're advanced, you can toss the weight to the other hand at the top of the motion) for 10 reps (1 rep includes lunging to the right and left).
Repeat
1. Deadlifts Stand with feet hip-width apart, knees slightly bent and hold medium-heavy weights in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes for 12 reps.
2. One-Legged Deadlift Tip from the hips and lower the weight towards the floor (back straight) while lifting the right leg straight out behind you to hip level. Contract the glutes of the right leg to pull back up and repeat for 12 reps before switching sides. Try to keep the foot flexed to encourage keeping the hips squared towards the floor. Repeat for 12 reps on each side.
Repeat
1. Walking Pushups Begin in a pushup position with the left hand on a paper plate or band. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for a total of 12 reps (one rep includes walking to the right and left).
2. Bench Press Lie on a step, bench or on the floor and hold a heavy barbell a few inches above the chest. Keeping trunk braced, exhale and push weight up overhead without locking elbows. Lower the weight until it's just over the chest and repeat for 12 reps.
3. Chest Press with One-Arm Flies Begin with a chest press and, at the top of the movement, rotate the palms in and lower the right arm out in a chest fly. Bring the right arm back up and do a chest press followed by a fly with the left arm. Continue with the chest press and alternating flies for a total of 8 reps (one rep includes flies to both sides).
Repeat
1. One-Armed Row Place left foot on a step or the knee on a weight bench. Support the body with the left hand as you hold a heavy weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower down and repeat for 12, then switch sides.
2. Pullover Lie on a bench or ball (as shown), holding a heavy dumbbell straight up overhead. Lower the weight behind your head, arms slightly bent, until you're level with the bench. Squeeze your back to pull the weight back up and repeat for 12 reps
3. Power Plank with Row Get into a plank position, on the hands and toes, keeping the core braced and the body in a straight line. Grab a moderate weight and pull the elbow up to torso level in a rowing motion. Lower the weight, lightly touching the floor, and continue rowing while keeping the plank position. Repeat for 10 reps and then switch sides.
Repeat
1. Pike Shoulder Pushup Place your feet on a ball (very advanced) or a platform and position the hands so that they're directly under the shoulders with the body in a pike position. Holding that position, bend the elbows into a pushup, repeating for 10 reps.
2. One Arm Arnold Press Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance. Keeping this position, begin with the palm facing the shoulder and push the weight up as you rotate the palm out. Take the arm back down, rotating the hand so that the palm faces in. Continue pressing the weight up and down as you stay in the squat position for 12 reps before switching sides
Repeat
1. Incline Curls Sit on the ball with heavy weights resting on the upper thighs. Walk forward to an incline position, weights down with the palms out. . Take the weights down so that the palms face out. Bend the elbows into a biceps curl and lower down, repeating for 12 reps.
2. Preacher Curl Kneel on the floor with your body supported on the ball and place a heavy weight on the floor in front of you. Prop the right arm on the ball, pick up the weight and contract the biceps to curl the weight toward the shoulder. Lower back down and repeat for 12 reps before switching sides.
Repeat
1. Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until back is parallel to floor. Hold medium to heavy weights and pull the elbows up next to torso. Keeping elbows static, extend the arms out behind you, contracting triceps. Lower and repeat for 12 reps.
2. One-Arm Triceps Pushups Lie on your right side with the knees bent and the hips stacked. Wrap the bottom arm around the waist and place the left hand on the floor in front of you. Push the body up, straightening the left arm as much as you can without locking the elbow. Lower and repeat for 12 reps before switching sides.
Repeat