When you're doing a total body workout, it's always best to start with the largest muscle group and work your way down. For that reason, we'll start with legs and glutes by completing 15 bulgarian split squats on each side. Be sure to keep your front foot far enough out front so that your knee stays behind your toe as you dip down. You're going to complete two sets of these on each side practicing active rest between sets by performing 30 seconds of mountain climbers.
Following your second set of split squats, go right into walking lunges with a twist. Be sure to twist toward the leg you step with. Complete 10 lunges on each side followed by 15 jumping jacks and 10 more walking lunges on each leg.
Move right into 15 chest flies lying flat on your back. Use a stability ball rather than a bench for increased core work. Complete a set of 10 burpees with a pushup in between your two sets of chest flies.
When you finish your second set of flies it's time to move onto an upper back exercise. Complete two sets of 15 single arm dumbbell rows with each arm. Keep your core engaged throughout this exercise and complete 30 seconds of left, right punches with five to ten pound weights in between your two sets.
Now it's time for some shoulder work. Complete two sets of 15 upright rows with a set of dumbbells. Be sure to keep your elbows out and pull the weights all the way up to your chin each time. Complete a set of 25 regular crunches between your two sets.
Continue on to two sets of 15 triceps kickbacks from the plank position. Be sure to complete 12 repetitions with each arm during both sets. Roll over onto your back and complete 25 straight leg lifts with your hands under your butt in between sets.
Finish up with two sets of 15 lying biceps curls with a resistance band or cable. Complete 25 crunches bringing your right elbow toward your left knee and vice versa in between sets. You've just completed a pretty challenging total body workout, give yourself some credit!!
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