Total Body Workouts D: Boost Metabolism and Increase Fat Loss

Kick up your heart rate while you challenge your nervous and musculoskeletal systems with Total Body Workouts D. You'll boost your metabolism giving you the results you desire.

The best part? This total body workout can be completed in about 40 minutes! Ready for a challenge? Let's get started.

Strength Training Circuit

Dumbbell Deadlift with Clean and Press
Complete 4 sets of 8 reps each.

  1. Hold a pair of dumbbells and stand with feet hip width apart.

  2. Bend forward from the hips letting the weights hang down toward the floor. Keep a flat back as you go down.

  3. Raise your body up from the hips using your glutes (butt) muscles and squeezing at top.

  4. Hands are in front of legs as you come up. Once you are upright continue to bring weights up in an upright row movement.

  5. When hands are even with shoulders, rotate hands up above elbows at a 90 degree angle and press overhead.

  6. Control weights as you bring them down until elbows are at a 90 degree angle.

  7. Rotate hands down so they are even with shoulders and then lower to sides/starting position.

  8. Repeat.

Tubing-Dumbbell Wood Chop
Complete 4 sets of 8 reps each.
  1. Attach tubing low to a cable system, staircase rail, or other stationary post.

  2. Adjust the tension of the band, step closer to or further from where you attached it.

  3. Hold the tubing and a dumbbell and begin by lunging down toward where you attached the band, arms straight position, twisting from the waist.

  4. Stand up and twist as you reach the tubing and dumbbell up and to the opposite side.

  5. Return to the starting position.

  6. The motion will look like a wood chopping motion.

  7. Complete all reps on one side, then turn your body around and work the other side.

Farmers' Walk
This traditional Strong Man exercise is fabulous for developing core strength, leg and upper body strength, a great total body exercise! You'll want to choose heavy weights for this one.
  1. Begin with dumbbells on floor.

  2. Lift weights dead lift style using your glutes to power up.

  3. Once you are upright, do walking laps holding dumbbells at your sides for as many laps as possible.

  4. As long as the weights are heavy enough, you will feel your core, legs, and upper body working to stabilize you throughout this exercise.

  5. Control weights back to floor when you have completed your laps.

Complete 4 sets of as many laps as possible.

Reverse Curl
Complete 4 sets of 12 to 15 repetitions or as many as you can with proper form.

  1. Lie on your back on a mat or the floor.

  2. Choose to hold onto something with your hands above your head, or keep your arms/hands down at your sides.

  3. Keeping legs straight, raise hips, feet, legs up toward ceiling and hold for 2 seconds.

  4. Slowly lower body down with control. Repeat.

Wall Sits
Complete 4 wall sits holding as long as possible.

  1. Begin with your back against a wall, feet hip width apart.

  2. Slide down the wall until knees are parallel with the floor, ankles right under knees.

  3. Hold as long as possible, aiming for 90 seconds to 2 minutes.

  4. Come up, shake legs out, rest 90 seconds, repeat.

Return to the top of page.

Go to our home page from Total Body Workouts D.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.