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Total Body Strength Training – Burn Fat and Build Muscle

This total body strength training routine will work your entire body in a very smart and effective way. I really enjoy strength training. I only started strength training a couple of years ago, when I bought my first set of dumbbells. My excuse before was that I didn’t have real weights and didn’t want to “bulk” up. One piece of advice, never think like that! I know a lot of women avoid lifting weights because they’re afraid they’ll get bulky. That is so sad because not only is this statement untrue but they’re missing out on all of the benefits. Strength training is my absolute favorite way of training. Just to name a few benefits; increased metabolism, fat burn and lean muscle building.

This workout is a total body workout. Working out several muscle groups at once has several benefits.   A couple of them being more calories burned during and after the workout and it’s great for busy people. In just 20 minutes of work you’ll be sweating like crazy and feel accomplished. I’ve kept the breaks to a minimum in this workout in order to get that “cardio” feeling.

Not everyone has more than 30 minutes to workout all the time let alone to workout the upper and lower body on separate days. That is why this routine is great for days you really want to work out but don’t have much time.

There are 6 groups, each group containing 3 exercises. The structure we’ll be doing is A-B and C-C. We start off doing 8 repetitions of lower body moves, followed by 8 repetitions of upper body and lastly we will combine those two moves and do 8 reps of them twice for a total of 16.

 Group 1


Bent over row

Deadlift + bent over row combo

Group 2


Overhead press

Squat + overhead press combo

Group 3

Reverse lunge


Reverse lunge + curls combo

Group 4

Downward dog leg lifts

Pike push up

Downward dog lifts + pike push up combo

Group 5

Ski squat

Lateral & ventral raises

Ski squat + lateral & ventral raise combo

Group 6

Hip raises

Chest fly (accidentally skipped those!)

Hip raises + chest fly

I’d love to hear what you guys think of this routine and let me know what type of workouts you’d like to see in the future. Comment on the blog or on YouTube.

Thank you!

Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine.

You hereby assume full responsibility for any and all injuries you incur exercising to these videos.

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