Intermediate Total Body Strength

1. See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Perform each exercise for 10-16 repetitions, resting when you need to
4. Start with light weights (or no weight) until you've mastered each exercise, then choose a weight heavy enough that you can ONLY complete the desired number of reps.
5. If this is too easy or you're ready to progress, try Total Body Strength 3 or visit my Workout Center for more workout ideas.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Squat with Dumbbell

Stand with feet wider than shoulders and hold a heavy dumbbell in both hands. Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes. Push through the heels to raise back up and repeat.

Modified Push Up

Come onto all fours, hands a bit wider than shoulders, lower body resting on knees. Pull the abs in and, keeping back straight, bend elbows and lower body towards the floor until elbows are at 90 degree angles. Push back up and repeat.

Assisted Reverse Lunge

Stand with feet together, holding onto a bar or wall for balance. Step back about 3-4 feet and bend both knees, lowering into a lunge. Don't allow front knee to bend over the toe. Push back to starting position and repeat. Try not to push with the back foot--use front leg to pull your back leg in.

Chest Press

Lie on a step, bench or floor with weights a few inches above the chest, elbows even with bench. Keeping abs tight, exhale and push arms up overhead--keeping weights a few inches apart. Don't lock elbows. Lower back to start and repeat.

Deadlifts

Stand with feet hip-width apart, knees slightly bent, weights in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, keeping hands close to legs, shoulders back. Squeeze through glutes and hamstrings to raise back up. All movement is from the hips. Do NOT round the back.

Dumbbell Rows

Bend over, with torso parallel to floor or at 45 degree angle, abs in and knees slightly bent. Bend arms and bring elbows towards ribcage, contracting the muscles of the lats (outer back). Lower arms and repeat.

Outer Thigh Leg Lift

Holding on to a chair for balance, bend right knee to 90 degrees. Keeping body upright, lift bent leg straight up until it's parallel to the floor. Slowly lower back to start and repeat on each leg. For added resistance, use 1-5 lb ankle weights or a resistance band.

Tricep Kickbacks

Stand with feet hip-width apart and bend at the waist until back is parallel to floor. Pull the elbows up next to torso. Keeping elbows static, straighten arms by contracting triceps. Lower and repeat.

Barbell Bicep Curl

Stand with fit hip-width apart holding body bar, barbell (or dumbbells in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging). Lower back down and repeat.