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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 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 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 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 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 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 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 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 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 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 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. Forward Lunge with Arm Drivers Lie flat on back, extend arms overhead so that elbows are just slightly higher than shoulders; hold position for 20-30 seconds View More Details Dumbbell Step-up Place left knee comfortably on ground-directly under hip joint, hold position for 20-30 seconds, alternate legs; repeat stretch 1-2 more 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).

 

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0 0 Rated by: Diane (ACE-certified Professional) Would Recommend this to others?: Most Likely Comments: I did the workout today, I really liked it!