Hot Body Challenge: Get Me Total Bodied Workout

Photo from Shape Magazine

Photo from Shape Magazine

Hi Challengers!

Here is a total body resistance training workout that has been broken into two parts: upper and lower body. During the challenge, you are to workout a minimum of 4 times per week. The upper body and lower body workout can be done two times per week. Combine these workouts with 30-60 minutes of cardio of your choice.

Example:
Tuesday: Lower body
Thursday: Upper body
Saturday: Lower body
Sunday: Upper body

You could do the workouts every day so long as you alternate between the upper and lower body routine. You don't want to do the same workout out two days in a row because you need to allow your muscles 48 hours to recover before working them again.

This workout can be done at home or the gym. A set of dumbbells are needed for the exercises noted with an asterisk*. What size dumbbells? If you already have some, just make use of what you have. If you don't have any, I would suggest purchasing a 10 pound set.

The exercises are linked to examples of how to perform the movements.

Lower Body Workout
Do 3 sets, 10-20 reps for each exercise

• Plie squats (quads, glutes) (can be done w/o weight)
• Deadlifts* (hamstrings)
• Plie with calf raises (calves) (can be done w/o weight)
• Walking lunges* (quads, glutes)
• Bridge (hamstrings)
• Butt blaster* (glutes)

Upper Body Workout

Do 3 sets, 10-20 reps for each exercise 

• Dumbbell push-ups (chest) (can be done on knees)
• Parallel presses* (shoulders)
• Bent-over rows* (back)
• Bicep hammer curls* (biceps)
• Tricep dips (triceps)
• Head-to-knee crunches (abs)
• Russian twists (abs) (can be done w/o weight)

OK, Challengers ... READY. SET. GO!