Total Body Workout

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Total Body Workout

Increase strength and definition for all of the major muscles of the body in one workout.

WARM-UP

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Bird-dog

The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Glute Bridge

Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Frequency:

This program could be done two-to-three times per week with at least one full day of rest between workouts.



Intensity:

To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so use a load (weight) that will cause the muscles to fatigue before twelve repetitions. For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight. When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

WORKOUT

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Dumbbell Front Squat

Select a weight that will be challenging.

Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Barbell Bent-over Row

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Lying Dumbbell Pec Fly

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Barbell Forward Lunge

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Standing Barbell Shoulder Press

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Incline Reverse Lateral Dumbbell Raise

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Dumbbell Lateral Raise

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Push-up

Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.

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Seated Dumbbell Biceps Curl

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Lying Barbell Triceps Extensions

Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.

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Frequency:

This program could be done two-to-three times per week with at least one full day of rest between workouts.



Intensity:

To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so use a load (weight) that will cause the muscles to fatigue before twelve repetitions.

For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight.

When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

COOLDOWN

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Cobra

Lie face-down, flat on the floor with the hands under the shoulders and the elbows right next to the rib cage; push your chest away from the floor while pushing your hips into the ground, as you push your chest away from the floor pull your shoulders away from your ears and squeeze your shoulder blades together. Hold for 5-10 seconds before lowering back to the floor. Repeat 3-5 times.

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Cat-Cow

Position yourself on your hands and knees with the wrists directly under the shoulders and the knees under the hips; the cat phase--exhale, flex the spine and push the top of your back up to the ceiling while drawing your belly button in towards your spine while pulling the chin in to the chest, hold for 5-10 seconds. The camel phase—inhale, roll the head to look up while pushing the chest towards the floor to fully extend the spine, hold for 5-10 seconds. Repeat for 3-5 times.

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Frequency:

This program could be done two-to-three times per week with at least one full day of rest between workouts.



Intensity:

To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so use a load (weight) that will cause the muscles to fatigue before twelve repetitions.

For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight.

When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

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