The Complete Total Body Workout

Looking for the Perfect Total Body workout?

Try this full body blaster that incorporates a little bit of everything next time you are in the gym. This workout comes packed with a power exercise, strength exercises, supplemental exercises, and a killer finisher at the end. This total body workout has an emphasis on upper body, with a lower body emphasis in the following workout. To maximize the full body routines use free weights if available.

Often full body workouts will be your best bet when you’re looking to train only 2-3 days per week, short on  time, looking for intense fat loss, or just love to have that total body feel after a workout. I like to use total body workouts with my clients that train between 2-3 days per week. If a client trains more than 2-3 days per week, I like to use a split routine.

Why a total body workout?

You get way more bang for your buck. If you only have a couple of days per week to train, or short on time you need to be able to maximize your training. Total body workouts allow us to train upper and lower body multiple times per week. I can usually squeeze in an extra exercise or two into my personal training sessions when I use a total body workout. We can also use supersets of lower and upper body exercises to keep the heart rate up and torch some extra calories.

How often can I use total body workouts?

Typically, you can use them 3 days per week with a day of rest in between sessions. Total body sessions that focus on fat loss have a higher volume of lifts and exercises, and this becomes more taxing on your body. Without the day of recovery you will start to feel worn down from the frequency. Remember: maximizing your training sessions isn’t just about performing the movements, but have how well you perform each time you train.

Total Body Workout

1) Explosive/Plyometric: Med Ball Squat Jump to Explosive Chest Pass  4×4

2A) Deadlift Variation: Deadlift – 5×5

2B) Lat Activation: TRX Face Pull – 5×10

3A) Press Variation: Incline DB Chest Press – 4×8

3B) Pull Variation: Supported Incline DB Row – 4×10

4A) Single-Leg Quad: Bulgarian Split Squat- 3×10 each leg

4B) Delt Variation: Lateral Raises – 3×15

5) Heavy Carry Variation: Farmer Carries – 4 * 30 yards (.75-100% Bodyweight)

6) Finisher: Empty Barbell Curl (100 reps) & time yourself always trying to beat your previous time.