Total Body Strength, Balance and Stability
This total body workout is for intermediate/advanced exercisers and targets strength, balance and stability. For most exercises, you'll alternate two moves, one bilateral (or two-sided) and the other unilateral (one-sided). For each block of exercises, you'll perform 1-3 sets of 10-16 reps. Choose your sets, reps and weights based on your fitness level, time constraints and goals. These are only sample exercises, so please modify as needed. See below for more guidelines.
Click on pictures/links for detailed instructions
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Alternate the following exercises for 1-3 sets of 10-16 reps
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Alternate the following exercises for 1-3 sets of 10-16 reps
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Alternate the following exercises for 1-3 sets of
10-16 reps
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Alternate the following exercises for 1-3 sets of
10-16 reps |
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Perform 1-3 sets of 10-16 pushups You can also do these on the floor. If you use a ball, the closer the ball is to the feet, the harder the exercise is. Modify to your fitness level. |
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Alternate the following exercises for 1-3 sets of
10-16 reps
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Alternate the following exercises for 1-3 sets of
10-16 reps
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- Warm up with 5 or more minutes of cardio
- Beginners: If these moves are too advanced, try one of these workouts for beginners.
- Intermediate/Advanced: Perform each block of exercises for 2-3 sets of 10-16 reps, using enough weight that you can ONLY complete the desired number of reps
- Take your time. Many of these moves will challenge your balance, so you may need lighter weight at first.
- See your doctor if you have any conditions, illnesses or injuries
