Advanced Total Body Workout Exercises

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Advanced Total Body Workout

Paige Waehner

This advanced total body workout will challenge every muscle in your body with a variety of exercises designed to both build strength and endurance.  The workout is set up in a superset format, putting together 2-4 exercises for the same muscle group to keep the muscles warm and the body working.  Following the workout, as shown, with rests between supersets, will take about 45-60 minutes.

  • Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
  • Equipment Needed: Various weighted dumbbells, a barbell, an exercise ball and a step or bench.

How To Do the Advanced Total Body Workout

  • Perform each exercise in the superset, one after the other, resting between exercises as needed
  • For a long workout, do each superset twice (as suggested).  For a shorter workout, do each superset once.
  • If this is your first time doing this workout, go through each exercise once slowly to learn the exercises. 
  • Modify the workout as needed and avoid any exercises that cause pain or that are confusing.

Let's Start: Warm Up

Warm up with moderate cardio for 3-5 minutes.

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Superset 1. Exercise 1: Squat, Curl and Press

Squat, Curl and Press
Squat, Curl and Press. Paige Waehner

Squat, Curl and Press

  • Hold medium weights and stand on the right foot, left foot behind you.
  • Squat down, touching the weights to the floor (back flat).
  • Curl the weights up in a biceps curl and then press the weights overhead as you push to a standing position.
  • Lower the weights and repeat for 12 reps.
  • On the 2nd circuit, repeat the move on the left leg.  

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2. Barbell Lunges

Barbell Lunge
Barbell Lunge. Paige Waehner

Barbell Lunges

  • Place a heavy barbell on the shoulders and take the right foot forward, left foot back in a split stance.
  • Keeping abs engaged, bend the knees and lower into a lunge, keeping the front knee behind the toe.
  • Lower as far as you can without touching the back knee to the floor.
  • Push back to start and repeat for 12 reps before switching sides. 

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3. Sliding Lunges

Sliding Lunge
Sliding Lunges. Paige Waehner

Sliding Lunges

  • Place a paper plate under the left foot and hold heavy weights in each hand.
  • Lower into ​the lunge, bending the front knee and sliding the left leg back.
  • The back leg should be straight or slightly bent.
  • Slowly slide the left foot back to start, pushing into the plate and repeat for 12 reps before switching sides.

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4. Around the World Lunges

Around the World Lunge
Around the World Lunge. Paige Waehner

Around the World Lunges

  • Holding medium weights, step forward into a lunge.
  • Press back and take the left leg out to the side into a squat (or a side lunge).
  • Press back and immediately take the left leg back into a reverse lunge.
  • Repeat forward, side and rear lunges on the same leg for 8 reps and repeat on the other side.

Repeat This Set, Then Continue to Next Set

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Second Superset. 1. Barbell Squats

Barbell Squat
Barbell Squat. Paige Waehner

Barbell Squats

  • Stand with feet shoulder-width apart, resting a heavy barbell on the shoulders.
  • Lower into a squat, keeping the knees behind the toes and abs engaged.
  • Press back up and repeat for 12 reps. 

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2. 1.5 Squats

Squat with Dumbbells
Squat with Dumbbells. Paige Waehner

1.5 Squats

  • Hold heavyweights just over the shoulders or at your sides and squat until the knees are at about 90 degrees.
  • Lift halfway up and lower back down before standing all the way up.
  • That's one rep. Repeat for 12 reps. 

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3. Lunge Sweep

Lunge Sweep
Lunge Sweep. Paige Waehner

Lunge Sweep

  • Begin with feet wider than the hips, kettlebell or weight in the right hand.
  • Pivot and turn the body to the right and lower into a lunge.
  • As you push back up, swing the weight up and over the head as you pivot back to the front.
  • Switch hands and pivot to the left, lowering into a lunge and taking the weight down to the floor.
  • Continue alternating sides while swinging the weight up and over (if you're advanced, you can toss the weight to the other hand at the top of the motion) for 10 reps (1 rep includes lunging to the right and left).

Repeat this Superset, then Continue

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Superset 3. Exercise 1: Deadlifts

Deadlift
Deadlift. Paige Waehner

Deadlifts

  • Stand with feet hip-width apart, knees slightly bent and hold medium-heavy weights in front of the thighs.
  • With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows.
  • Raise up, squeezing the glutes for 12 reps.

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2. One-Legged Deadlift

One Leg Deadlift with Balance Challenge
Paige Waehner

One-Legged Deadlift

  • Tip from the hips and lower the weight towards the floor (back straight) while lifting the right leg straight out behind you to hip level.
  • Contract the glutes of the right leg to pull back up and repeat for 12 reps before switching sides.
  • Try to keep the foot flexed to encourage keeping the hips squared towards the floor.
  • Repeat for 12 reps on each side.

Repeat Superset 3, Then Continue

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Superset 4: Exercise 1. Walking Pushups

Moving Pushup
Moving Pushup. Paige Waehner

Walking Pushups

  • Begin in a pushup position with the left hand on a paper plate or band.
  • Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate.
  • Continue pushups, alternating walking the hands to either side for a total of 12 reps (one rep includes walking to the right and left).

 Chest Press with One-Arm Flies
Begin with a chest press and, at the top of the movement, rotate the palms in and lower the right arm out in a chest fly.  Bring the right arm back up and do a chest press followed by a fly with the left arm.  Continue with the chest press and alternating flies for a total of 8 reps (one rep includes flies to both sides).
Repeat

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2. Bench Press

Barbell Bench Press
Barbell Bench Press. Paige Waehner

Bench Press

  • Lie on a step, bench or on the floor and hold a heavy barbell a few inches above the chest.
  • Keeping trunk braced, exhale and push weight up overhead without locking elbows.
  • Lower the weight until it's just over the chest and repeat for 12 reps

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3. Chest Press with One-Arm Flies

One-Arm Chest Fly
One-Arm Chest Fly. Paige Waehner

Chest Press with One-Arm Flies

  • Begin with a chest press and, at the top of the movement, rotate the palms in and lower the right arm out in a chest fly.
  • Bring the right arm back up and do a chest press followed by a fly with the left arm.
  • Continue with the chest press and alternating flies for a total of 8 reps (one rep includes flies to both sides).

Repeat Superset 4, then Continue

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Superset 5. Exercise 1. One-Armed Row

One Arm Row
One Arm Row. Paige Waehner

One-Armed Row

  • Place the left foot on a step or the knee on a weight bench.
  • Support the body with the left hand as you hold a heavy weight in the right hand, hanging the weight down towards the floor.
  • Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso.
  • Lower down and repeat for 12, then switch sides.

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2. Pullover

Pullover
Pullover. Paige Waehner

Pullover 

  • Lie on a bench or ball (as shown), holding a heavy dumbbell straight up overhead.
  • Lower the weight behind your head, arms slightly bent, until you're level with the bench.
  • Squeeze your back to pull the weight back up and repeat for 12 reps

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3. Power Plank with Row

Power Plank Row
Paige Waehner

Power Plank with Row

  • Get into a plank position, on the hands and toes, keeping the core braced and the body in a straight line.
  • Grab a moderate weight and pull the elbow up to torso level in a rowing motion.
  • Lower the weight, lightly touching the floor, and continue rowing while keeping the plank position.
  • Repeat for 10 reps and then switch sides.

Repeat Superset 5, then Continue

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Superset 6. Exercise 1: Pike Shoulder Pushup

Pike Shoulder Pushup
Pike Shoulder Pushup. Paige Waehner

Pike Shoulder Pushup

Place your feet on a ball (very advanced) or a platform and position the hands so that they're directly under the shoulders with the body in a pike position.

Holding that position, bend the elbows into a pushup, repeating for 10 reps. 

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2. One Arm Arnold Press

Paige Waehner

One Arm Arnold Press

  • Hold a moderate weight or kettlebell in the left hand and lower into a squat while taking the right arm out for balance.
  • Keeping this position, begin with the palm facing the shoulder and push the weight up as you rotate the palm out.
  • Take the arm back down, rotating the hand so that the palm faces in.
  • Continue pressing the weight up and down as you stay in the squat position for 12 reps before switching sides

Repeat Superset 6, then Continue

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Superset 7. Exercise 1. Incline Curls

Paige Waehner

Incline Curls

  • Sit on the ball with heavy weights resting on the upper thighs.
  • Walk forward to an incline position, weights down with the palms out.
  • Take the weights down so that the palms face out.
  • Bend the elbows into a biceps curl and lower down, repeating for 12 reps.        

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2. Preacher Curl

Preacher Curl on the Ball
Paige Waehner

Preacher Curl

  • Kneel on the floor with your body supported on the ball and place a heavy weight on the floor in front of you.
  • Prop the right arm on the ball, pick up the weight and contract the biceps to curl the weight toward the shoulder.
  • Lower back down and repeat for 12 reps before switching sides.

Repeat Superset 7, then Continue

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Superset 8. Exercise 1. Tricep Kickbacks

Paige Waehner

Tricep Kickbacks

  • Stand with feet hip-width apart and bend at the waist until back is parallel to ​the floor.
  • Hold medium to heavy weights and pull the elbows up next to torso.
  • Keeping elbows static, extend the arms out behind you, contracting triceps.
  • Lower and repeat for 12 reps.

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2. One-Arm Triceps Pushups

Paige Waehner

One-Arm Triceps Pushups

  • Lie on your right side with the knees bent and the hips stacked.
  • Wrap the bottom arm around the waist and place the left hand on the floor in front of you.
  • Push the body up, straightening the left arm as much as you can without locking the elbow.
  • Lower and repeat for 12 reps before switching sides.

Repeat Superset 8

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