Short Total Body Strength Workout

Short Total Body Strength Workout

Getty Images/Lucia Lambriex

No time?  No problem.  By combining exercises, you can work multiple muscle groups at the same time, saving you time while helping you burn more calories.  The following compound moves are intense and challenging, so practice each move individually before putting them together and start with light weights until you get a feel for the exercises.  Go through the moves one time for a 10-minute workout or more for a longer workout.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  Modify to fit your fitness level and time constraints.

Equipment Needed
Various weighted dumbbells, bench or chair

How To

  • Warm up with 5-10 minutes of light cardio

  • You can do this workout as a circuit, going through each exercise and performing each one after the other for 30 seconds to 1 minute, repeating the circuit as many times as you like.

  • You can also do this as a traditional workout, doing 2-3 sets of 12-16 repetitions and rest 30 seconds-1 minute between sets.

Recommended Workout

  • Circuit Style - Perform each exercise for 30-60 seconds, one after the other with very little rest in between exercises.  Repeat the circuit up to 3 times, depending on your time, fitness level and goals.

Let's get started with your first exercise:  Pushups to Squats

1 Minute of Pushups to Squats

Paige Waehner

How To On your knees or toes, perform a pushup.  For advanced exercisers, as you pushup, jump up into a low squat.  Jump back to pushup position and repeat.  For a modification, walk the feet in for a low squat rather than jump.

Reps/Sets/Duration:  60 seconds

Next Exercise:  Row on One Leg

1 Minute Row on One Leg

Paige Waehner

How To: Hold dumbbells in both hands and bend at the hips, keeping back flat and stomach tight, until upper body is parallel to the floor.  Lift one leg up until level with hips and pull dumbbells towards your rib cage in a rowing motion.  Continue holding this position as you row the arms up and down.

Reps/Sets/Duration:  60 seconds

Next Exercise:  Iron Cross Squats

1 Minute Iron Cross Squats

Paige Waehner

How To:  Begin with feet hip-width apart, weights in front of the thighs.  Lower into a squat as you lift the arms straight up to shoulder level.  As you stand up take the weights out to the side and then lower them back to start and repeat.

Reps/Sets/Duration:  60 seconds

Next Exercise:  Wide Squat Curls

1 Minute Wide Squat Curls

Paige Waehner

How To: Stand with feet wide and out at a slight angle, weights in front with palms facing in.  Lower into a squat and, as you stand up, curl the weights up into a biceps curl.  To make it harder, add a jump to the squat.

Reps/Sets/Duration:  60 seconds

Next Exercise: Walking Lunge with Lateral Raises

Walking Lunges with Lateral Raises

Paige Waehner

How To: Holding weights, step forward into a lunge, bending both knees to 90 degrees, front knee behind toe and elbows bent.  As you lunge, lift arms straight out to the sides, elbows bent to 90 degrees, parallel to the ground.  Step the back foot in, lowering the arms and then step forward with the other foot.

Reps/Sets/Duration:  60 seconds

Next Exercise:  Deadlifts to Overhead Press with Reverse Lunges

Deadlifts to Overhead Press with Reverse Lunges

Paige Waehner

How To: Holding weights in front of thighs, tip from the hips and lower into a deadlift.  As you lift back up, take the weights straight overhead.  Holding that position, step back into a rear lunge with the right foot and then the left foot.

Reps/Sets/Duration:  60 seconds

Next Exercise:  Dips with Leg Extensions

Dips with Leg Extensions

Paige Waehner

How To:  Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds.

Reps/Sets/Duration:  60 seconds

Next Exercise:  360 Planks

360 Planks

Paige Waehner

How To: Hold weights in each hand and turn to the left, lunging forward with the left leg (right leg is straight) while taking the weight in the right hand down to the floor. You should be in a runner's lunge with the left arm pulled up into a row. Put the left hand down -still holding the weight- as you take the left leg back into a plank.  Pull the left weight up into a row while stepping forward with the right leg.  Stand up and turn to face the back of the room.  Repeat the series, once again lunging to the left, moving into a plank and lifting the left arm into a row as you step forward with the right leg. At the end, you should be facing forward again, having completed one circle of lunges, planks and rows.

Reps/Sets/Duration:  60 seconds

Next Exercise:  Bridge with Leg Drops

Bridge with Leg Drops

Paige Waehner

How To:  In a bridge position, straighten the right leg and drop it out to the side a few inches. Bring it back to center and repeat for 30 seconds. Switch sides and complete the exercise on the other leg for 30 seconds.

Reps/Sets/Duration:  60 seconds

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