Total Body Workout

When you need that extra push to get your body pumped this is the workout that will do it for you. Total body workouts are great to put into your routine when you don't have enough time in the week or when you just need to change things up.


WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

To know your rep range: Your Body Type, Your Workout

TOOLS: exercise bar, exercise band, swiss ball, matt, free weights, step, bench

STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit, move on to the second circuit.
Barbell Squat
Dive Bomber Push-up
Stepup
Lawnmower Row

STRENGTH CIRCUIT  2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit, move on to the third circuit.

Barbell bench press
Dumbbell upright row
Barbell shoulder press
Lat pulldown


STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the third circuit, repeat all circuits one more time.

Triceps Dip and Reach
One-Arm Preacher Curl on the Ball
Plank

STRENGTH CIRCUIT 1
Barbell Squat

• Hold a barbell with an overhand grip so that it rests comfortably on your upper back.
• Set your feet shoulder-width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead.
• Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor.
• When your thighs are parallel to the floor, pause, then return to the starting position.

 Note:  Make sure to arch your lower back and push your knees outward as you lower your body.

Dive Bomber Push-up

• Move from a Downward Dog position with wide hands and feet to an Upward Dog position (the exercise simulates going back and forth underneath a fence).  

Stepup

• Use a step or bench that's about 18 inches off the ground.
• Place your left foot on the step so that your knee is bent at 90 degrees.
• Your knee should not advance past the toes of your left foot.
• Push off with your left foot, and bring your right foot onto the step, keeping your back straight.
• Now step down with the left foot, followed by the right.
• Alternate the leading foot, or do all of the repetitions leading with one foot and then alternating. Once you're comfortable, add dumbbells.

Note: Use weights in your hands if it's too easy.

STRENGTH CIRCUIT 2
Lawnmower Row

• Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.
• Band Move: Stagger feet on band with wide leg stance and pull from handle in same motion as above.

STRENGTH CIRCUIT 2
Barbell bench press

• Lie on your back on a flat bench with your feet on the floor.
• Grab the barbell with an overhand grip, your hands just beyond shoulder-width apart.
• Lift the barbell, and hold at arm's length over your chest. Slowly lower it to your chest. Pause, then push back to the starting position. 

Dumbbell upright row

• Grab dumbbells with an overhand grip, and stand with your feet shoulder-width apart and your knees slightly bent.
• Let the dumbbells hang at arm's length on top of your thighs, thumbs pointed toward each other.
• Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position. 

Barbell shoulder press

• Sitting on an exercise bench, hold barbell at shoulder height with your hands shoulder-width apart.
• Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring it down to the front of your shoulders. Repeat.

Lat pulldown

• Stand with your feet hip-with apart.
• Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead.
• Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back.
• Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.

STRENGTH CIRCUIT 3
Triceps Dip and Reach

• Position your hands shoulder width apart on a secured bench.
• Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
• Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.
• Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg. Hold for a few seconds, then repeat, lifting the opposite arm and leg. That’s one rep.

One-Arm Preacher Curl on the Ball

• Place a medium-heavy weight on the floor in front of you and roll forward on the ball so that the torso is supported.
• Extend the right arm over the ball and grab the dumbbell, keeping the back of the arm resting against the ball. Take care not to hyperextend the elbow here. Make sure you're forward enough on the ball that you can safely reach the weight.
• Contract the biceps to curl the weight up toward the shoulder, keeping the wrist straight.
• Lower back down, without locking the elbow joint, and repeat all reps on one side and and switch sides.

Plank

• Lie face down on a mat, push off the floor, keeping forearms on the mat, elbows under shoulders, rising up onto toes.
• Keep your back flat, in a straight line from head to heels.
• Tilt your pelvis so your bum doesn’t stick up in the air! Hold for 2 minutes

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

Tool:

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