Total Body Timesaver Workout

This total body workout is for intermediate/advanced exercisers and involves supersets targeting the hips, glutes, thighs, chest, back and arms. The exercises have been chosen to minimize the time between sets and to allow you to use the same weights and, often, similar positions. To do this workout, alternate the moves in each superset (SS), choosing sets, reps and weights based on your fitness level, then move on to the next superset. These are only sample exercises, so please modify as needed. See below for more guidelines.

SS	Exercise 1	Exercise 2
SS 1	Barbell Squats	Bent Over Barbell Rows
	Place the bar on the shoulders and lower into a squat,knees behind the toes.. Keep the abs contracted and only lower as far as you can while keeping good form. Repeat all reps, then goto Barbell Rows.	From Squats, take the bar up over the head and in front of the legs, tip forward and pull the bar towards the belly button for 12-16 reps. Alternate squats and rows for 1-3 sets of 10-16 reps.
SS 2	Split squats	Reverse Flies on One Leg
	In a lunge position with back foot elevated on a step and the front leg far enough in front that the knee stays behind the toe, lower into a lunge, repeating all reps before switching sides.	From split squats, keep back foot elevated, bend forward to about 45 degrees with a flat back and take the arms up to shoulder level, squeezing the shoulder blades. Alternate squats and rows for 1-3 sets of 10-16 reps.
SS 3	Step Ups with Band	Chest Press with Band
	Wrap band under one side of step and hold on to the handles to create tension. Place right foot on the step and press into the heel as you step up. Lower down, touching left toe to the floor and repeat.	Keeping band wrapped under the step, lie down and hold handles in either hand (wrapping the tube to add tension if needed). Press the arms over the chest and lower down. Alternate step ups and chest press for 1-3 sets of 10-16 reps.
SS 4	Hip Extension on the Ball	Ball Pushups
	Lie with hips on the ball and forearms on the floor. Bend the knees so shins are parallel to the floor and squeeze the glutes to lift the feet towards the ceiling.	From the hip extensions, roll forward until your knees, shins or toes are resting on the ball. Bend the elbows and lower into a pushup, abs tight and back straight. Push back to start and repeat. Alternate hip extensions and pushups for 1-3 sets of 10-16 reps.
SS 5	Leg lift on the Ball	Lateral Raise on the Ball
	Lie on your right side, top leg out straight and bottom leg bent. Lift the top leg up as high as you can while keeping the hip, knee and foot facing forward. Complete all reps, then go to lateral raises.	From the leg lift, leave the top foot on the floor and raise the left arm up to shoulder level. Lower and repeat and switch sides. Alternate leg lifts and lateral raises for 1-3 sets of 10-16 reps.
SS 6	Hamstring Rolls	Tricep Extensions
	Place the heels on the ball, lift the hips off the floor and roll the ball in, squeezing the hamstrings. Roll back out and repeat, keeping hips lifted the entire time. To make the move harder, cross the hands over the chest. Repeat all reps, then go to tricep extensions.	With feet resting on the ball, hold weights straight up over the shoulders, palms face each other. Bend the elbows and lower the weights next to the ears. Alternate hamstring rolls and tricep extensions for 1-3 sets of 10-16 reps.
SS 7	Leg Press	Incline Bicep Curls on Ball
	Lie on an incline on the ball with knees bent. Bend the knees and lower down then press through the heels to push back up. If this feels easy, try a one-legged leg press or hold weights on the upper thighs. Repeat for all reps, then move on to bicep curls.	In the same incline position from the Leg Press, hold weights with palms facing out. Bend the elbows to curl the arms up. Lower down and repeat. Alternate leg presses and bicep curls for 1-3 sets of 10-16reps.

Workout Guidelines

• Warm up with 5 or more minutes of cardio

• Beginners: If these moves are tooadvanced, try one of these workouts for beginners.

• Intermediate/Advanced: Perform each superset for 1-3 sets of 10-16 reps, using enough weight that you can ONLY complete the desired number of reps.

• See your doctor if you have any conditions, illnesses or injuries

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