How to Use This Workout

This workout has been designed as a full body sculpting and toning routine that you can use at any level of fitness. For any exercise, use light or no resistance to make the movement easier. You can also reduce the number of repetitions you perform. Never perform a balance challenge if you are a beginner to a certain exercise. Always warm up before any kind of resistance training by doing some light cardio for about five minutes. Follow the warm up with stretching to prevent injury during the workout. This resistance-training plan should be combined with a minimum of twenty minutes of cardio exercise at least three times a week. Two to five minute spurts of cardio can be interspersed with the resistance exercises to create a circuit.

How to Use and Combine the Exercises

This would be a very long total body workout if performed altogether. That is not to say that the workout cannot be used that way. To make the workout shorter, choose one exercise from each muscle group, and rotate through the different exercise options from workout to workout. Alternatively, you could perform only one set of each exercise in the workout. This technique works each muscle group from different angles without completely wearing you out. The last option would be to do all the movements, but do only half the workout on any given day. When people train this way, they often split the workout between upper and lower body movements. Every other workout would be upper body day and visa versa.

Safety and Technique

Most women can get a decent resistance-training workout with three to eight pound dumbbells. You may need to experiment to find out how strong you are and how much you can handle. When the movements start to seem easy or boring, you may need to move to a higher weight. Focus on your breathing when you weight train. Always breathe in deeply before beginning a movement, and exhale firmly at the peak of the motion. This breathing technique is especially important with abdominal exercises, because exhaling forces the abs to contract. Always have water nearby during a workout and drink often. Dehydration is easy to ignore for a while, but it can overwhelm a person suddenly.

Cooling Down

It is important to also stretch at the end of a workout. Stretching muscle groups that have just been trained prevents extreme soreness. This is especially important if you are returning to exercise after a long absence. Make sure to hold all your stretches for at least ten seconds. Always rehydrate completely after a workout. It is very important not to underestimate the amount of fluid exercise takes out of our bodies. Finally, be sure to bring your heart rate back down slowly after cardio sessions. The easiest way to do this is by staying on the machine for an extra 4-5 minutes at a much slower speed. Never go from full speed to a complete stop. This can be quite a shock to your heart, and it can be dangerous. Take your time; it’s worth it to have a safe workout.

Chest

Basic: The Classic Push-up

Begin in a plank position either with your toes on the ground or your knees. Place your arms shoulder width apart, and don’t arch your back. Keep your entire back flat with your abdomen tight and your hips in alignment with your body. Bend your arms to lower your torso toward the floor. Bring your nose as close to the floor as possible without breaking position. Keep your neck in a neutral position, focusing on the floor below. Return to start. Do three sets of 10-12 repetitions.

Intermediate Variation: Push-ups with Rotation

This push-up variation still works the chest while also incorporating the core, which includes the abdominals and the entire back. Start in classic push-up position. Perform one classic push-up, remembering to keep your abs tight and back flat. Lift your right arm off the ground and extend it up toward the ceiling. Rotate your body out so that you are in an open T-stand position toward one wall of the room. Hold that pose for one second and lower your arm carefully back to the ground. Perform one more classic push-up before lifting your left arm off the ground. Hold a T-stand position on the left side for one full second before lowering your left arm back down. Finish with a final classic push-up. Form is everything with this exercise so do less reps if you must, but do them well. Perform three sets of 10-12 full cycles of this exercise.

Intermediate: Chest Press on the Ball

A basic chest press can be performed on the floor or on a work out bench or step aerobics step. This version of the chest press is performed on the balance ball. Incorporating the ball means that the core, which includes the abdomen and back are forced to participate in the movement. Place your feet hip-width apart on the floor with your knees bent at about a 90-degree angle. Rest your shoulder blades and upper back on the balance ball, and if your ball is big enough, rest your head on the ball. If this feels awkward or causes your neck to arch, lift your head off the ball in a neutral position. Use two equal dumbbells, soup cans, or water bottles for resistance. You can also wrap a resistance band around your back and take one handle in each hand. Start with your elbows coming straight out from your chest, bent at a 90-degree angle, and parallel to the floor. Elbows should be about even with your bustline. Do not allow your elbows to drop too low, or you will risk injuring your shoulders. Press the weights upward simultaneously and bring them toward each other, but do not slam them together. Extend your arms fully, but keep a slight bend in your elbows to protect them from hyperextension. Bend your arms and return your elbows to their original 90-degree bend. Perform three sets of 10-12 reps.

* For an Advanced Modification: Lift one leg slightly off the floor, but make sure to do equal reps for each leg. This creates a balance problem, which incorporates the abs, gluts, and hams.

Back:

Basic: Modified Cable-Row

Without professional gym equipment, a cable row can be performed using resistance bands. Sit on the floor with your legs out in front of your. Bend your knees slightly. Loop the resistance band around your feet and press your feet against a wall or a piece of furniture to keep the band secure. Don’t slouch and don’t arch your back. Keep your spine aligned and keep your abs tight. Hinge forward at the waist and extend your arms forward. Allow your back to open and spread forward with your motion. Do not drop your head too far forward and keep your shoulders down and away from your ears. Pull your arms back toward your hips as you lift your torso back up. Squeeze your back muscles as you pull against the resistance. Finish with your back straight and tall all the way up through your neck. In the finished position, you thumbs should be approximately at the bottom of your ribs, your back should feel tight, and you abs should be working to keep your body straight. Perform three sets of 10-12 reps.

Intermediate: One Arm Bent Over Row

Form is everything with this exercise. Bend over at the hip and place one arm in the center of a chair or a training bench. If you have room, bend one knee and place it on the bench for support. If you do not have room, keep feet hip-width apart, or stagger them one in front of the other. Just make sure that if both legs are on the ground that your knees are bent and your hips are in line with the rest of your back. Keep your back and shoulders parallel to the floor. Pick up a dumbbell with the free hand and hang forward focusing on keeping your shoulders as flat as possible. Keep your neck in a comfortable position looking at the floor or slightly ahead of you. You can also watch yourself in a full-length mirror to check your form. Focus on your back muscles and pull the weighted arm toward your hip. Keep your bent elbow close to your side and do not lift your elbow so high that you start rotating your back and shoulders toward the ceiling. Stop when you feel your back muscle working or when your thumb hits your rib. Perform three sets of 10-12 reps on each arm.

Intermediate: Rear Deltoid High Rows on the Ball

Position yourself with your chest and diaphragm on the ball. Keep your arms and shoulders free for movement. Extend your legs straight behind you and press them against the wall, or have a partner sit on them or hold them for more stability. Take light dumbbells in each hand. Start with your hands on or close to the floor below and in front of you. Head should be in a neutral position and your eyes should be focused on the floor or slightly ahead of you. Extend your arms up and back. Bend your arms at a 90-degree angle at the elbows and keep your elbows high. They should be even with your shoulders. Feel the back of your shoulders squeeze together as you pull your elbows back. Use your abs and buttocks to keep stable on the ball.

Shoulders

Basic: Side Lateral Raises

Stand straight up with your arms at your sides and feet shoulder width apart. Pick up a pair of light to medium dumbbells with one in each hand. Keep your elbows slightly bent, and raise your arms out to the side. Do not raise your arms past shoulder level. Lower your arms slowly back toward your sides but keep them away from your hips. Lowering your arms slowly allows you to take advantage of both the positive and negative resistance of the movement. Perform three sets of 10-12 raises.

Basic: Dumbbell Press

Sit in a chair or on a work out bench. Hold medium to heavy dumbbells in either hand and begin with arms resting by your hips. The start position for this movement is with your arms Pointing straight out from your shoulders. Your elbows should be bent at a 90-degree angle. The underside of your arms from your armpit to your elbow should be parallel with the floor. Your forearms should be pointing straight up with palms facing forward. Raise your arms straight up from your shoulders and just slightly toward each other. Keep the dumbbells slightly in front of you so you can see them at the top of the movement. Hold for one second before slowly lowering the dumbbells back toward your shoulders. Perform three sets of 10 presses.

Intermediate Variation: Front and Side Combo Raises

Again begin in a basic standing position with dumbbells to either side. This time, raise your arms forward in front of your body. Do not raise them above chest level. Hold that position for one beat, and then move your arms out to the side. Hold for one more beat, then lower your arms back down to your hips. Repeat this cycle for three sets of 10-12 reps.

Intermediate/Advanced: One Leg Cross Chop

Start in a neutral standing position with light dumbbells in both hands. Bring both arms to your left hip. Lift your left leg slightly off the ground and find your balance. Standing on one leg forces you to activate your core. Raise both arms in a crossing motion from your left hip toward your right shoulder. Continue to follow the arc all the way above your head until your arms are almost fully extended and in line with your right shoulder. Perform 10 Cross Chops on your right leg. Drop your arms back to neutral by your sides. Bring both arms toward your right hip. Lift your right leg slightly off the ground and find your balance. Create an arc toward and over your left shoulder. It should look like you are taking giant strokes with a paddle in a canoe. Keep dumbbells positioned next to each other, or you can stagger them with one just under the other. Perform 10 Cross Chops on your left leg. Perform three sets of 10 on each leg. Notice how many muscles get involved in this movement.

Biceps

Basic: Hammer Curl

Start in a standing neutral position with medium to heavy dumbbells in either hand. Position dumbbells vertically so that your thumbs point toward the ceiling as you perform the movement. Keep your arms close to your body and bend your elbows, pulling the weights inward with your biceps. Bring the heads of the dumbbells toward your shoulders and feel your bicep squeeze at the top of the motion. Hold for one second before slowly lower the weights back down to your sides. Make sure you are not using momentum to swing the weights up. If you can’t pull the weights up with your biceps, try a lighter dumbbell. Perform three sets of 10 curls.

Intermediate Variation: Right Angle Curls

Start in a basic neutral standing position with light to medium dumbbells in either hand. Extend your arms out in front of you with your palms facing up. Keep arms parallel to the floor throughout the entire set of this exercise. Bend arms in from the elbow, curling toward your chest. As you extend your arms back out to start, make sure to not hyperextend your elbows. Perform 10 curls before lowing your arms back down. Perform three sets with breaks in between.

Intermediate Variation: Bicep Curl with a Hold

Start in a standing neutral position with medium to heavy dumbbells in either hand. Keep elbows firmly anchored to your sides. This anchoring motion will make your arms naturally open out at an angle. With palms facing toward the ceiling, curl the weights toward your shoulders. At three quarters of the way through the contraction, hold the position for a count of three seconds. Finally, lower the weights slowly back to the starting position. Perform three sets of 10 curls with three-second holds.

Triceps

Basic: Double-Arm Kick Back

This exercise is easiest to perform while seated in a chair or on a bench, but it can be performed standing as well. From a seated position, lean your torso forward at a 45-degree angle. With thumbs facing forward, pin your elbows to your ribs. Extend your bent elbows to a near straight position without hyper extending them. Perform this extension for three sets of 10-12. Triceps are a small muscle group that requires light resistance. A resistance band can be substituted if dumbbells are too heavy. To make this exercise more challenging, twist your thumbs in to press your palms toward the ceiling at the peak of the contraction, then twist back to the starting position.

Intermediate: Dips

Dips are easy to perform correctly, and they are very effective. Start on the floor in a bent knee position with your feet flat on the ground and your arms behind you. Your palms should be flat on the ground. Keeping your elbows soft, lift your hips off the ground. With your hips raised, bend and straighten your elbows 10-15 times. Perform three sets. To make dips more challenging, move to a step aerobics riser, a chair, or a work out bench. To make dips even more challenging, place your hands on the balance ball. This will force you to incorporate many more muscles than just your triceps to keep balanced. For an extreme challenge, lift one leg at a time while performing the ball dips.

Intermediate: Tricep Push-ups

Start in a basic plank position on either your toes or your knees. Arms should be shoulder width apart or closer. As you bend your arms, keep your elbows close to your ribs. Lower your chest as low as you can without breaking form, then return to start. Perform three sets of 10-12 tricep push-ups.

Glutes

Basic: Squat

The traditional squat is the ideal way to work your rear end and your legs. It also incorporates the core to keep you stable throughout the motion. Stand with legs shoulder width apart. Hold one heavy dumbbell in each hand, and hang arms comfortably at your sides. Lower your hips as though you are going to sit in an invisible chair. Keep all the weight in your heels. Lean slightly forward with your chest, but keep your back erect and your tummy tight throughout the motion. Perform three sets of 10 squats.

Intermediate: One Leg Squats

Start in the same position as the traditional squat with dumbbells in either hand. Lift one leg until you are just balancing with the ball of your toe. Shift the rest of your body weight onto the other leg, and perform a squat with the supporting leg. Try not to use the inactive leg, and only depend on it if you feel that you are about to lose your balance. Perform 10 squats on each leg and repeat for three sets.

Intermediate: Balanced Leg Raises

Begin in a neutral standing position with medium to heavy dumbbells in each hand. Slowly begin to lift one leg out behind you. As you raise the back leg, counteract the motion by bending forward at the waist. Keep the weights in a neutral position hanging below your chest. Raise the back leg until it is as close as possible to being parallel to the floor. Be sure to keep a slight bend in your bottom leg to protect your knee. Perform 10 slow raises on that leg, and then repeat the motion on the other leg. Perform three sets of 10 raises on each leg.

Legs

Basic: Lunge

A lunge with good form works most of the muscles in your lower body. Start in a neutral standing position with legs hip-width apart and a medium to heavy dumbbell in each hand. Take a giant step forward with one leg and bend at the knee. Lower your body until the back both legs are bent at a 90-degree angle. Make sure that your front knee never goes past the ankle below it. Push off the front leg and return to start. Alternate legs for 12 lunges, and perform three sets with breaks in between.

Intermediate: Hack Squat on the Ball

Lean your torso against the balance ball with your legs in front of you. Bend your knees and start with your feet flat on the ground and fairly close to your body. Your gluteus should be near the floor in the start position. Press with both legs and extend your knees. Bring your legs to a nearly straight position. Your body should rock back on the ball. Make sure you neck is relaxed, and move your feet further out if you feel a strain in your knees when you rock back to the start position. Perform three sets of 10 hack squats.

Basic: Plie′ for Inner Thighs

Start in a standing position with feet far apart and toes pointed toward opposite walls. For added resistance, hold a pair of medium dumbbells in either hand in front of your body. Focus on your inner thighs as you bend your knees and lower your hips. Go as low as you can, but do not dip past parallel. This should look like a wide horse-riding stance. Press with your inner thighs as you raise your body back up to start. Keep your back and abs tight as you move through this motion. Perform three sets of 10 inner thigh plie′s.

Intermediate: Dead Lift

A good dead lift can really sculpt the hamstrings, but they should always be performed with special attention paid to form. Start in a standing position with feet hip-width apart. Keep a very slight bend in the knees. Hold a medium dumbbell in each hand. You’re your palms facing your body. Bend at the waist and lower the dumbbells in front of you. Stretch down as far as you can without feeling strain in your hamstrings. Do not arch your back, and do not slouch. Keep your abs tight and your back in a straight line. As you raise your torso back up to standing, make sure you are lifting from the backs of your legs and not from your lower back. The lower back tends to compensate when the hamstrings wear out. So, if your back starts to hurt, stop the exercise and try it again next work out. As you return to standing position, squeeze hard in your glutes. Keep this movement slow and smooth. Perform three sets of 8-10 dead lifts.

Abdominals

Basic: Crunch

There is simply no replacement for the classic crunch. Lie in a supine position with knees bent and feet flat on the floor. Support your head with your hands, but make sure that you never pull your head forward with your arms. Elbows should be wide open, and your neck should be relaxed. Focus on your belly button as you contract your abs. Don’t focus on lifting your shoulders high off the floor. Instead, focus on how tightly you can contract just those muscles. Perform three sets of 10-12 crunches.

Intermediate: Reverse Crunch or Reverse Hip-Lift

With your knees either straight or bent, begin in the same starting position on the floor, but lift your legs off the ground. Keep your upper torso flat on the floor and either place your hands behind your head or place them at your sides with your palms on the floor. Curl your knees inward, lifting with your lower abdominals only. If your legs are straight, raise your hips only slightly. Focus again on the contraction rather than the size of the motion. Do not use momentum to rock your legs or hips back and forth. Perform three sets of 10 reverse hip-lifts.

Intermediate: Weighted Oblique Twists

Start in a supine position with feet flat on the floor. Take a light to medium dumbbell in each hand and hold the weights together in front of you. Lower your torso slightly to engage your abdomen. Twist your shoulders to the right, carrying the weights to your right hip. Twist through the center and over to the left side. Perform three sets of 10-12 twists. Use light weight or no weight at all if this exercise is too challenging at first.