Fitness Exclusive: Total Body Workout
By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro
I’m in a particularly generous mood today. Many of you know that I often provide specialty workouts that focus on the hot muscle groups such as abdominals, legs, butt, etc. Frankly, these articles are very well-received, because we all want to find out how to work our troubled areas. However, to get the best overall results, you need a complete workout program -- not just a great ab or leg workout. Specialty routines have there place, but you can’t make progress without a solid exercise foundation.
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eDiets has a fitness program that can be tailored to anyone’s fitness level. Here, I will provide one of our great routines; it is even customized to meet the needs of various fitness levels. I’m not trying to give away our fitness programs; I'm just trying to share effective methods for you to reach your goals.
I don’t want you to believe that the latest machine on an infomercial is your answer. Face it, anything that seems too good to be true usually is.
As I always say, you need to be on a structured but livable nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn’t mean starving yourself and eating as little as possible.
The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you’re an eDiets member using one of our many specially designed nutrition programs, you’re halfway home. The rest of the way home has to do with efficient workouts that challenge your muscles and cardiovascular system with optimal efficiency.
Please note that the human body will adapt to any routine in approximately three to four weeks, so the recommended routine is only effective for a limited time. After that, the routine will need to be modified.
The workout is designed to be performed on two to three alternate days per week. There are 10 exercises that work the entire body, including a cardiovascular exercise recommendation. You can also substitute the cardio recommendation with any other cardio exercise of your choice.
If you follow the routine and remain consistent on your nutrition program, you will see results within 30 days. Finally, please remember to stretch before and after the cardiovascular exercise recommendation.
Now, it’s time to work out. After completing the recommended sets for an exercise, wait 45 seconds and then proceed to the next exercise.
Legs - Dumbbell Squat
Beginners - 1 set 12 reps
All others- 2 sets 12 reps
Starting Position:
Stand up straight with feet shoulder-width apart.
Hold a dumbbell or cans in each hand with arms hanging down at your sides and palms facing one another.
Maintain a neutral spine and a slight bend in the knees throughout the exercise
Movement:
Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.
Contracting the quadriceps muscles, slowly return to the starting position
Key Points:
Exhale while returning to the starting position.
Inhale while lowering your body.
Do not let your knees ride over your toes (you should be able to see your feet at all times).
It helps to find a marker on the wall to keep your eye on as you lift and lower, otherwise your head may tend to fall forward and your body will follow.
Think about sitting back in a chair as you are lowering down.
Push off with your heels as you return to the starting position.
You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.
Legs - The Lunge
Beginners - 1 set 12 reps
All others - 2 sets 12 reps
Starting Position:
Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:
Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key Points:
Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90 degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees
Chest - Chest Press
Beginners - 1 set 12 reps
All others - 2 sets 12 reps
Starting Position:
Lie on a flat bench or flat on the floor with your spine in a neutral position.
Hold a dumbbell or cans in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.
Movement:
Contracting the chest muscles, press both arms upward above the chest until the arms are almost fully extended with a slight bend in the elbows.
Slowly return to the starting position.
Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position
Back - Dumbbell Reverse Lat Row
Beginners - 1 set 12 reps
All others - 2 sets 12 reps
Starting Position:
Sit on a bench with your feet close together.
Hold a dumbbell in each hand with your arms hanging down at your sides and palms facing one another.
Bend your upper body so it is parallel with the floor.
Movement:
Contracting the mid to lower back muscles, draw both arms toward your body and turn your wrists so that your palms are facing the ceiling. Keep your elbows tight against the body and stop when your arms are at chest level.
Slowly return to the starting position.
Key Points:
Exhale while lifting the weight.
Inhale while returning to the starting position
Shoulders - Dumbbell Two Arm Lateral Raise
Beginners - 1 set 12 reps
All others - 2 sets 10 reps
Starting Position:
Stand with feet shoulder-width apart with a slight bend in your knees.
Hold a dumbbell in each hand with your arms down at your sides and palms facing your legs.
Movement:
Contracting the middle shoulder muscles, raise both arms out to the sides stopping when your arms are slightly higher than shoulder level.
Slowly return to the starting position stopping just short of the weights touching your body.
Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position.
You may also perform this exercise from a seated position.
Biceps - Dumbbell Alternating Biceps Curl
Beginners - 1 set 12 reps
All others - 2 sets 8/12 reps
Starting Position:
Sit upright in a chair with your legs bent, feet forward and your head a natural extension of your spine.
Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
Keep your wrists straight throughout the exercise
Movement:
Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling stopping when the weight is just short of touching your shoulder.
Slowly return to the starting position stopping just short of the elbow fully extending.
Key Points:
Exhale as you lift the weight.
Inhale while returning to the starting position.
The upper arm should remain stationary throughout the exercise.
