1. Health

Your suggestion is on its way!

An email with a link to:

http://exercise.about.com/library/blquicktotal.htm

was emailed to:

Thanks for sharing About.com with others!

Most Emailed Articles

Worst Ways To Handle Conflict

Print-friendly version

Quick Total Body Series

This total body workout targets the muscles of the hips, glutes, thighs and the upper body, helping you build lean muscle, strength and endurance while saving time.  The workout is divided into several series, each of which include three exercises:  light (1), medium (2) and hard (3).  With this format, you have a variety of options for creating your own workout, making it shorter, longer, easier or more challenging:

  • For a shorter workout, perform the exercises in each series one after the other for one set.
  • For a longer workout, complete each series 2 or more times 
  • For a short circuit workout, choose series 1, 2 or 3 and perform all the exercises in that series, one after the other, with little or no rest. For a longer workout, choose more than one series.
  • For intensity, many exercises call for using heavy weights.  Modify according to your fitness level and goals.  Avoid any exercises that cause pain or discomfort
1. Chair Squats
 
Squat to a chair or bench and lightly touch your backside down before pushing back up.  10-20 reps
2. Dumbbell Squat
squatani3.jpg (18700 bytes)
Hold heavy dumbbells and squat as low as you can, keeping the knees behind the toes.  16 reps
3. Hover Squats

Squat and sit on a chair, then lift up, hovering over the chair for 4 seconds.  Repeat each hover squat for 8-12 reps.
1. Assisted Lunges

To warm up, use light or no weights and lower into a lunge, front knee behind the toe.  Push back up and repeat for 16-20 reps on each leg.
2. Lunges
 
Hold heavy weights for another set of 12-16 lunges on each side.  Add variety by trying front, side and/or rear lunges.
3. Split Squats

Add intensity by elevating the back foot on a step or bench for another 12-16 lunges on each leg.  Make sure the front knee stays behind the toe.
1. Deadlift
deadani3.jpg (18795 bytes)
Warm up by holding medium weights and lowering into a deadlift, back flat, abs in and shoulders back.  Repeat for 10-20 reps.
2. Step Ups

Progress by putting right foot on a 15-inch platform and hold heavy weights.  Push into the heel to press up and come down into a slight lunge for 12-16 reps on each side.
3. Hamstring Roll

To really challenge the hamstrings, lie down and place one foot on an exercise ball, taking the other straight up.  Lift the hips and roll the ball in and out while keeping hips lifted.  Repeat on both sides for 12-16 reps.
1. Modified Pushups

Warm up with 10-20 pushups on your knees, keeping the back flat and abs engaged.
2. Pushups

Increase the challenge by positioning yourself on your hands and toes for 12-16 full pushups.
3. Decline Pushups
pushup.JPG (5851 bytes)
Add challenge by elevating the feet on a ball or platform for 12-16 reps. 
1. Seated Rows

Warm up with 10-20 seated rows using a light band or machine.  Substitute this move with dumbbell rows if you don't have a band..
2. Barbell Rows

Use a heavy barbell and tip forward to a 45-degree angle, back flat, knees bent and abs in for 12-16 rows.
3. Barbell High Rows

Lighten the barbell and bend over until torso is parallel to the floor.  Pull the bar into the chest for 12-16 reps to target the upper back.
1. Seated Overhead Press

Warm up by holding light weights next to the ears, elbows bent.  Press the weights up overhead and lower, repeating for 10-20 reps. Avoid arching the back on this exercise.

2. Arnold Press
shouldertwist1.jpg (16369 bytes) shouldertwist.jpg (14814 bytes)
Hold weights in front of chest, elbows bent.  Straighten elbows and lift weights overhead while rotating palms out, repeating for 12-16 reps.

3. Overhead Press with Barbell

Hold a medium-heavy barbell with hands wider than shoulders.  Press the weight up, keeping it slightly in front of the head, repeating for 12-16 reps.  Keep the abs engaged.
1.  Alternating Bicep Curls

Warm up the arms with alternating bicep curls, moving slowly and using light-medium weights.  10-20 reps.
2.  Concentration Curls

Increase intensity by picking up a heavy dumbbell.  While seated, prop one elbow on the inside of the thigh as leverage for curls.  16 reps.
3.  Barbell Bicep Curls
bicepbar2.jpg (19761 bytes)
Add challenge by picking up a heavy barbell and slowly performing 8-15 bicep curls, taking care not to swing the weight or use momentum.
1.  Tricep Extensions
Warm up with tricep extensions, bending the elbows to 90 degrees and pushing back up for 10-20 reps.  Keep the elbows static.
2.  Tricep Dips
Sit on a chair or bench with hands next to the hips and lower into a dip, only bending the elbows to 90 degrees. 16 reps.
 
3.  Triceps Pushups
Add challenge with one-armed triceps pushups, resting on one side and using the arm to push up and down for 8-12 reps.  Switch sides and repeat.

 

You can opt-out at any time. Please refer to our privacy policy for contact information.
Related Video
Building Upper Body Strength in Children

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.