Total Body Strength Workout

Total Body Strength Workout is a short, fast paced total body strength workout from Heather Robertson. Heather hits everything in just 20 minutes (not counting warm up and stretch). Its also very metabolic. The workout is made up of one circuit of 10 exercises that and the circuit is done twice. She alternates upper and lower body exercises for a lot of the circuit (though not all), which contributes to increasing your heart rate. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.

Total Body Strength Workout is 27:46 minutes; 35 second intro, 2:55 minute warm up and 3:25 minute stretch. Equipment: dumbbells and a fitness mat. Heather recommends light (8-12 pounds), medium (15-25 pounds) and heavy weights (30-45+ pounds). The weights listed below are what I used.

1. Curtsy lunge (alternating cross-back lunges holding one DB goblet style) (one 30# DB)
2. Underhand row (double arm bent over row with palms facing forward) (30# DBs)
3. Stiff-leg deadlift (hex deadlift bar @ 105#)
4. Plank pass through (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 25# DB)
5. Glute bridge (lay on back on mat, knees bent and feet on mat close to glutes, heavy DB or barbell on hips, raise and lower hips in bridge) (barbell @ 86#)
6. Chest press (barbell @ 75#)
7. Squat & lunge (one reverse/step back lunge + one squat, alternate legs when lunging) (25# DBs)
8. Skull crusher (lay on back with legs raised and knees bent at 90 degrees, legs remain in this position as you do a skull crusher) (15# DBs)
9. Sumo squat (hold one heavy DB in both hands, legs are wide with toes turned out) (one 75# DB)
10. Push press (start standing with one DB in each hand at shoulders, squat and when you stand do one double arm overhead shoulder press) (20# DBs)
11. 30 second rest
12. Repeat #1-10

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.