Workout Wednesday #5: Total Body

Grab a set of dumbbells and get to work!

This week’s workout is total body focused with a lot of shoulder work woven throughout each block.

For each movement that’s weighted (that is, not body weight), a weight that allows 8-12 reps per set is ideal. Pick a specific number of reps to aim for. If 10, then the weight needs to barely allow you to eek out that 10th rep. 3-4 sets of your chosen rep is ideal.

In a future Workout Wednesday series, I’ll go through some guidelines for exercise program design to help you understand how to program your volume and intensity.

Let’s get into it. Remember, while the blocks are recommended to be done in the order they’re listed. You can omit certain blocks or split the upper and lower body into two separate sessions.

The Workout

DB = dumbbell

Underlined exercise names are hyperlinked with demonstration videos.

Upper Body

Block 1

1. DB Upright Row

   1. Lead with the elbows as you pull the weights up the ribcage. At the top, elbows should be even with the shoulders, not above them. (Apparently the majority of YouTube doesn’t know how to do one correctly. I have yet to find a video with form I’m willing to share.)

2. DB Crossover Overhead Press

   1. Your traditional overhead press, but each side presses independently. As each side presses, push the weight up and over so that you end up above the opposite shoulder.

3. DB Front Raise

   1. Using an overhand grip, lift the weights directly in front of the body so that the wrist are in line with the shoulders at the top of the movement. Don’t go above shoulder height.

Block 2

1. Pushups

   1. Do as many of your reps as you can on your toes, then drop to your knees if/when necessary. If you can’t do any pushups on your knees, start completely flat on your belly.

2. R side plank + delt raise

   1. The inside knee can be placed on the ground for better stability. Plank on the R elbow, aligning it directly under the R shoulder. With a small weight in the left hand, raise the weight from the mat to shoulder height.

3. Superman / Superwoman

   1. Lying on your stomach, lift the arms and legs (in unison) upward and slightly outward.

4. L side plank + delt raise

   1. Same as above (#2), just switch sides

5. DB Plank Row

   1. This can be done either holding both weights and positioning into a high plank with weights in hand or by holding the plank in one hand and completing each side’s set of rows separately. Planking on toes is ideal, but knees are still an option if necessary.

Block 3

1. Crossover DB Sit-Up R

   1. In a standard sit-up position, on your back with knees bent and feet flat on the ground, hold 1 dumbbell sandwiched between both hands. Hold the DB up beside your head above your right shoulder. As you crunch up, the DB will come across the body and end up at the outside of the L knee. You can use the momentum of the DB to help facilitate the movement. (This is like a DB chop, in sit-up form.)

2. Crossover DB Sit-Up L

   1. Same as above. Switch sides.

3. DB Pulse Crunch

   1. In a standard sit-up position noted above, hold one dumbbell horizontally straight above the head with arms fully extended. Keep the weight in this position, and use the core to lift the shoulders off the mat. Keep the shoulders off the mat as you pulse tiny crunches, pushing the weight toward the ceiling.

Lower Body

Block 1

1. DB Paused Squat (Hold each squat at the bottom for 5 seconds)

   1. Just as it says. Hold weights up at the shoulder, or at the chest (goblet-style). Squat and hold at the bottom for 5 seconds before returning to stand.

2. DB Romanian Deadlift

   1. While this seems like an up and down movement, it’s really a horizontal movement. The focus should be pushing the hips back, and driving them forward to stand. Keep the weights close to the legs throughout the entire movement.

3. Alternating 1 Leg Plyo Jump

   1. Step back with one leg and pull the knee through, launching off of the stable leg. Switch legs and repeat.

Block 2

1. Single Leg Glute Bridge R

   1. Starting in a standard sit-up position on your back, keep your right knee bent and foot flat on the floor. Hold the left leg in the air with a slight bend in the knee. Use the right foot to lift the hips off the ground. Lower slowly back to the mat.

2. Single Leg Glute Bridge L

   1. Same as above, opposite side.

3. Side Plank + Leg Lift R

   1. From side plank position, lift the top leg away from the body and lower slowly back to position. You should feel this exercise on the outer part of your hip. You can modify side plank position by keeping the inside / lower knee down on the mat or even rest the hips on the mat entirely.

4. Side Plank + Leg Lift L

   1. Same as above, opposite side.

Block 3

1. Squat Hold + Thoracic Rotation

   1. A mobility exercise that offers movement in the mid-spine.

2. Step Back Lunge + Single Arm Overhead Press R

   1. Weight is in the right hand, held just above the shoulder. Step back with the right leg, lowering into a lunge. As you extend the legs to standing, simultaneously press the weight overhead. Keep the legs in a lunge position until the set is complete.

3. Step Back Lunge + Single Arm Overhead Press L

   1. Same as above, opposite side.

Let me know if you try any of this routine out! I took my classes through it last week and it was challenging (in the best way).

---

Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and evidence-based fitness content!