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Total Body Workout

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Written by Sam · Filed Under Workouts & Training  6,631 views

total body workout

Total Body Workout

For those who are short on time and want to get a total body workout in less than 60 minutes or for those who just want to add a little variation to their workout routine this plan is made for you.

A good intensive total body workout is great for jump starting your metabolism and boosting your muscle-building hormones in ways you might have never experienced. The end result is what we all want – less fat and more defined muscle.

For best results try this workout 3 days a week for 6 weeks or place it into your regular workout routine at least once a week.

Ready? Here we go…

Total Body Workout Routine

7 minute warm up session on Cardio Equipment of your choice (build up to a light sweat)

3 sets 12 reps Wide hand pushups ( refer to photo here )
3 sets 10 reps Chin Ups ( refer to photo here )
3 sets 10 reps Dumbbell shoulder press ( refer to photo here )
3 sets 12 reps Barbell squats ( refer to photo here )
3 sets 12 reps Dips Chest Version ( refer to photo here )
3 sets 12 reps Barbell biceps curls ( refer to photo here )
3 sets 30s Plank on stability ball ( refer to photo here )
3 sets 10 reps Deadlifts ( refer to photo here )
3 sets Hanging leg raise ( refer to photo here )
3 sets 7 reps (each side) Dumbbell Lunges ( refer to photo here )

End with 10 minutes High Intensity Interval Training on the treadmill to really blast away the fat.

Conclusion Total Body Workout Routine:

Try this total body workout and remember the point here it to really boost your metabolism so don’t take longer than 30 seconds rest between sets and exercises. I’ve set the reps high in this routine in order to get a really good sweat going and to burn more fat, but if your goal is focusing more on muscle building then you can decrease the rep count to 8 and go heavier with the weights.

Have any questions about this routine or want to leave a progress report? Please leave a comment below…

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Comments

  • Angela
    Hi Sam,

    I have two questions about the workout above:
    -If I am not quite strong enough to do the dips and chin ups using my full body weight (as shown), can I do something else to help build up tot his? Maybe using the graviton or something?
    -Also wondering if the dumbbell lunges are stationary or if I am stepping forward or backward into each rep?

    Looking forward to trying it tomorrow! Thanks so much for the great advice and tips. I love this site.
  • Sam
    Hi Angela, try doing pushups on the floor with your knees on the floor. As you get stronger then do the pushups regularly. You can also do bench dips where your legs are on the floor and you are using your triceps for the movement. Once you have done this you should start gaining enough strength for dips and chinups. Start with doing one or even two reps and slowly build from there.

    Lunges should be done with a step forward. Stepping backward is a more advanced technique.
  • Michelle
    Hi Sam,

    Just curious with all the different workout routines if the # of sets should all be performed before moving on to the next exercise, or if they are done in a circuit fashion or something different?? Thanks so much for all the advice, articles and info...I love it all!!!!!!
  • Sam
    Hi Michelle, that's a great question. I would recommend doing all the sets before moving to the next exercise, but doing a circuit of them can also be done to add variation if you start to see lack of results and are also more focused on reducing body fat than building muscle. Let me know how it goes!
  • Eileen
    Hi sam, just wondering is this workout suitable for women looking to tone up. How often should i do it and how many reps and sets should i do.
  • Sam
    Hi Eileen, definitely give this a try just as I've stated with the sets and for the reps you can increase it by 2 or 3 reps to focus on toning. Let me know how it comes along!
  • jonathan
    Very helpful, thank you for this routine. Something I've always wondered: Is it best to do a full body routine 3-4 times a week for 4-6 weeks and then switch some things up, or, is it best to do a few different full body routines mixed in? It can get tedious doing the same workout 3 times a week!
  • Sam
    Hi Jonathan, it depends on how much time you have available but generally it's best to split up your body parts and maybe have this total body workout in there once a week. I've found it to be most effective for instance to do chest/triceps on one day, biceps/back on another, shoulders/legs on another and then the total body workout on the last workout day of the week.
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