Total Body Strength, Balance and Stability

This total body workout is for intermediate/advanced exercisers and targets strength, balance and stability. For most exercises, you'll alternate two moves, one bilateral (or two-sided) and the other unilateral (one-sided). For each block of exercises, you'll perform 1-3 sets of 10-16 reps. Choose your sets, reps and weights based on your fitness level, time constraints and goals. These are only sample exercises, so please modify as needed. See below for more guidelines.

Click on pictures/links for detailed instructions

Warm up

Lunge Side to Side, 10-16 reps

Side to Side Lunge

Add weights or a medicine ball for 1-2 sets of 10 to 16 reps

Plie Squat with Ball & One-Leg Press on Ball

Alternate the following exercises for 1-3 sets of 10-16 reps

Squat Med Ball Squeeze & One-Leg Press on Ball

Alternate the following exercises for 1-3 sets of 10-16 reps

Step-Squat with Tube & One-Leg Deadlift

Alternate the following exercises for 1-3 sets of 10-16 reps

Ball Bridge with Pullover & Dumbbell Row w/ Twist

Alternate the following exercises for 1-3 sets of 10-16 reps

Pushups

Perform 1-3 sets of 10-16 pushups

You can also do these on the floor. If you use a ball, the closer the ball is to the feet, the harder the exercise is. Modify to your fitness level.

Bent-arm Lateral Raise & Lunge w/ Rear Delt

Alternate the following exercises for 1-3 sets of 10-16 reps

Triceps Pushups on Ball & Preacher Curls on Ball

Alternate the following exercises for 1-3 sets of 10-16 reps

Workout Guidelines

• Warm up with 5 or more minutes of cardio
• Beginners: If these moves are too advanced, try one of these workouts for beginners.
• Intermediate/Advanced: Perform each block of exercises for 2-3 sets of 10-16 reps, using enough weight that you can ONLY complete the desired number of reps
• Take your time. Many of these moves will challenge your balance, so you may need lighter weight at first.
• See your doctor if you have any conditions,illnesses or injuries

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