Total Body Workout
For those who are short on time and want to get a total body workout in less than 45 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 (view exercise)
3 sets 10 reps Chin Ups (view exercise)
3 sets 10 reps Dumbbell shoulder press (view exercise)
3 sets 12 reps Barbell squats (view exercise)
3 sets 12 reps Dips Chest Version (view exercise)
3 sets 12 reps Barbell biceps curls (view exercise)
3 sets 30s Plank on stability ball (view exercise)
3 sets 10 reps Deadlifts (view exercise)
3 sets Hanging leg raise (view exercise)
3 sets 7 reps (each side) Dumbbell Lunges (view exercise)
End with 10 minutes High Intensity Interval Training on the treadmill to really blast away the fat.
Total Body Workout: High Quality Supplements
When it comes to the intensity of a total body workout and the demand that it puts on your body you may really want to seriously consider supplementing your diet with high quality supplements to make sure you give your muscles all the nutrients they require to repair and grow..
A good high quality protein powder is pretty much a no-brainer since the amino acids it provides are exactly what you need to build those lean & mean sexy legs. This one is multiple award winning and completely free of any artificial sweeteners and is totally on the low calorie side – Optimum 100% Natural Whey or if you prefer a vegan source – Gardenia All Natural Vegan Protein.
Highly researched, tested and completely safe for muscle gain is creatine monohydrate. Creatine is a nitrogenous organic acid that provides energy to our muscles and helps with muscle recovery and growth. One of the most highly rated creatines in the market is Optimum Creatine Powder or this one is specially formulated for women – Kre-a-fem.
In addition to all this a healthy eating plan of course is essential to getting amazing results.
Supplements which can help you tone quickly:
- Evlution Nutrition: BCAA Energy
- SleepMode Natural Sleep Aid
- NOW Certified Organic Whey Protein
- Signature Creatine Performance & Recovery
- Optimum Glutamine
- Signature Omega 3 Fish Oil
- GABA Relax with Vitamin B6
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…