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) and many exercises include tempo changes (slow reps and pulses) to add intensity. If you have more time, repeat each superset 2-3 times.
- Warm up with 5 or more minutes of cardio
- Beginners: If these moves are too advanced, try one of these workouts for beginners.
- Modify or substitute moves as needed
- This workout is for int/adv exercisers who are familiar with these exercises. If you're not sure about good form, substitute other exercises or skip anything you're not comfortable with
- See your doctor if you have any conditions, illnesses or injuries
|Supersets||Exercise 1||Exercise 2|
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.
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 1-3 more times|
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.
|Repeat step ups and bent knee deadlifts 1-3 more times|
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 1-3 more times|
On a ball or the floor, do 8 regular pushups followed by 8 slow pushups - 4 counts down and 4 counts up.
Chest Fly -
|Repeat pushups and flies 1-3 more times||Superset 5||
Bent Over 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.
|Repeat barbell rows and dumbbells rows 1-3 more times|
|Repeat presses and lateral raises 1-3 more times|
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.
|Repeat incline curls and barbell curls 1-3 more times|
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.
Using a medium barbell or dumbbells, do 12 slow skull crushers - 4 counts up, 4 counts down.
|Repeat pushups and skull crushers 1-3 more times|