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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 

tssidelunge1.jpg (23473 bytes) tssidelunge2.JPG (24103 bytes)
Warm up:  Lunge Side to Side, 10-16 reps

tssidelunge3.JPG (21650 bytes) tssidelunge4.JPG (29379 bytes)
Side to Side Lunge
Add weights or a medicine ball for 1-2 sets of 10 to 16 reps

Alternate the following exercises for 1-3 sets of 10-16 reps
tspliesquat.JPG (25280 bytes)

Plie Squat with Ball

tsonelegpress1.JPG (15504 bytes) tsonelegpress2.JPG (15713 bytes)
One-Leg Press on Ball

Alternate the following exercises for 1-3 sets of 10-16 reps
tssquatsqueeze.JPG (16801 bytes)
Squat Med Ball Squeeze

tsonelegpress1.JPG (15504 bytes) tsonelegpress2.JPG (15713 bytes)
One-Leg Press on Ball

Alternate the following exercises for 1-3 sets of 10-16 reps
tsbandsquat.JPG (17594 bytes)
Step-Squat with Tube

tsonelegdead1.JPG (26271 bytes)
One-Leg Deadlift

Alternate the following exercises for 1-3 sets of 10-16 reps

Ball Bridge with Pullover

tsrowtwist2.JPG (24988 bytes)
Dumbbell Row w/ Twist

Perform 1-3 sets of 10-16 pushups
tspushup.JPG (13493 bytes)
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.

Alternate the following exercises for 1-3 sets of 10-16 reps
tslatraise.JPG (23637 bytes)
Bent-arm Lateral Raise

tsreardelt1.JPG (25929 bytes)
Lunge w/ Rear Delt

Alternate the following exercises for 1-3 sets of 10-16 reps
tstripushup.JPG (17750 bytes)
Triceps Pushups on Ball

tspreachercurl.JPG (23910 bytes)
Preacher Curls on Ball

Workout Guidelines

  • 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

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