Total Body Workout

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

Program:

Warm-up
Workout
Cool-down

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	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. View More Details
	Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	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. View More Details

	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. View More Details
	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. View More Details
	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. View More Details
	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. View More Details
	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. View More Details
	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. View More Details
	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. View More Details
	Push-up Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Seated Dumbbell Bicep 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. View More Details
	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. View More Details

For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Cat-Camel 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. View More Details
	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. View More Details

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).

Comments & Ratings

Average Customer Rating: 5 out of 5 stars

(2 Comments & Ratings)


4	1

Rated by: Scott (ACE-certified Professional)

Would Recommend this to others?: Definitely

Comments: Done as a circuit this routine is very effective!

Reviewed on: 9/24/2010 4:57:31 PM PT