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Total Body Blast

This total body blast is one of my favorites for working the entire body - glutes, hips, thighs, chest, back, shoulders and arms.  The exercises are done in a superset format (Exercise 1 followed by Exercise 2 with no rest in between) to save time and many exercises include tempo changes (slow reps and pulses) to add intensity.  If you have more time, repeat each superset 1 or more times.

Precautions

See your doctor if you have any injuries, illnesses or other conditions.

Equipment Needed

Barbell, various weighted dumbbells, a step, an exercise ball and a resistance band.

How to

  • Warm up with 5 or more  minutes of cardio
  • Perform the exercises in each superset, one after the other, with little or no rest between exercises.
  • Rest for 30-60 seconds and repeat each superset for a total of 1-3 sets
  • Modify or substitute moves as needed
Supersets Exercise 1 Exercise 2
Superset 1 Barbell Squats
 
Use a heavy barbell or dumbbells.  Perform 8 regular squats (about 2 counts up and down) followed by 8 slow pulsing squats only coming halfway up.
Split squats
 
Elevate the back foot and hold heavy weights.  Lunge (keeping front knee behind the toe) for 8, then do 8 slow pulsing lunges. Switch sides.
Repeat squats and lunges 1-2 more times
Superset 2 Step Ups

Holding weights or using a band, do 16 slow and controlled step ups with the right leg, pushing into the heel.  Repeat on the left side.

Bent Knee Deadlift
 
In a wide stance, place heavy weights on the floor between the feet.  Squat down (knees behind toes and abs in) and pick up the weights as you stand up.  Squat back down, put the weights down and stand up.  Repeat for 16 reps.

Repeat step ups and bent knee deadlifts 1-2 more times
Superset 3 Hamstring Rolls
 
Do 8 regular hamstring rolls on the ball followed by 8 slow hamstring rolls (4 counts out, 4 counts in). 
Hip Extension on the Ball

Lie with hips on the ball and forearms on the floor.  Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling.  Do 8 regular and 8 slow pulses.
Repeat hamstring rolls and extensions 1-2 more times
Superset 4 Ball Pushups
 
On a ball or the floor, do 8 regular pushups followed by 8 slow pushups - 4 counts down and 4 counts up.

Chest Fly - One Arm
 
On a ball or bench, hold one weight and do 12 slow flies with one arm.  Switch sides and repeat.

Repeat pushups and flies 1-2 more times
Superset 5 Barbell Rows
 
Hold a heavy barbell and tip forward.  Pull the weight in towards the belly button squeezing the back for 8 reps.  The do 8 slow reps - 4 counts up, 4 counts down.

One-Armed Row

Hold a heavy weight and do 4 dumbbell rows with the right arm followed by 2 slow rows (4 counts up, 4 counts down).  Repeat that series (4 regular, 2 slow) 3 times and switch sides.

Repeat barbell rows and dumbbells rows 1-2 more times
Superset 6

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 16 reps.

Lateral Raise
 
Either on the ball or standing, do 8 lateral raises with the right arm followed by 4 slow pulses at the top of the movement. Repeat on the other arm.

Repeat presses and lateral raises 1-2 more times
Superset 7 Incline Bicep Curls on Ball
 
In an incline position on a ball or bench, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down.

Barbell Bicep Curls

With a medium barbell, do 8 bicep curls followed by 4 curls starting at the bottom and coming halfway up and then 4 curls starting at the top and coming halfway down.

Repeat incline curls and barbell curls 1-2 more times
Superset 8 Triceps Pushups

On a ball or the floor, do 8 triceps pushups (hands close together and under the shoulders) followed by 8 slow pushups - 4 counts up, 4 counts down.
Skull Crushers

Using a medium barbell or dumbbells, do 12 slow skull crushers - 4 counts up, 4 counts down.
Repeat pushups and skull crushers 1-2 more times
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