Total Body Workouts F Maximizes Fat Loss

Our total body workouts collection promises results combining circuit training and interval training.

This challenging workout will keep you on your toes while you transform your body.

Ready? Get your game face on and get ready to rock your body! Always begin with a warm up!

Total Body Workouts F



Metabolic Circiut: Move from A1 to A2 without rest. Complete metabolic circuit 3 times, then move directly into the B circuit.

  • A1: Mountain Climbers: 30 seconds
  • A2: Jumping Jacks: 30 seconds
  • A3: Rest: 30 seconds


B Circuit: Move from exercise to exercise without rest. Complete this total body workouts circuit 3 times, rest 30-60 seconds then return to the metabolic circuit.

B1: Romanian Dumbell Deadlift with Reverse Lunge
  1. Stand with feet hip width apart; hold a dumbbell in each hand.
  2. Keep back flat and eyes looking forward as you bend forward from the hips; arms drop straight toward the floor.
  3. Use your glutes, hamstrings, and lower back muscles to raise your body to the starting position; dumbbells at your sides.
  4. Reverse lunge once with each leg; you have completed one repetition.
  5. Complete 8-10 repetitions, then move on to the next exercise.


B2: Walking Push Ups
  1. Start in push up position; hands hip width apart.
  2. Perform a push up.
  3. Walk hands to the right several times.
  4. Perform a push up
  5. Walk hands to the left several times.
  6. Perform a push up
  7. You have completed one repetition when you have walked right and left once each.
  8. Complete as many repetitions as possible with proper form.
  9. Proceed to exercise B3 without resting.


B3: Inverted Row
  1. Place Smith Machine Bar at a level that is challenging for you.
  2. Use wide grip and bring your body under the bar face up.
  3. Straighten arms with body in a straight line from head to toes.
  4. Use the rear deltoids (back of shoulders) to pull yourself up toward the bar; hold for 2 seconds.
  5. Slowly and with control, lower yourself to the starting position.
  6. Complete as many repetitions as possible with proper form.
  7. Return to B1 without rest.
  8. ***Once three set are complete, rest 30-60 seconds and return to the metabolic circuit A.


Metabolic Circuit: complete this circuit 3 times, then move directly to circuit C.

  • A1: Mountain Climbers: 30 seconds
  • A2: Jumping Jacks: 30 seconds
  • A3: Rest: 30 seconds


C Circuit: Move from exercise to exercise without rest. Complete this total body workouts circuit 3 times, rest 30-60 seconds then return to the metabolic circuit.
C1: Dumbbell or Kettlebell Swing
  1. Begin standing with feet hip width apart; hold single dumbbell or kettlebell with both hands hanging between legs.
  2. Squat down; let weight hang down.
  3. Rise up explosively with legs, thrust hips forward using gluteal muscles, and swing DB/KB up in front of your body until level with shoulders.
  4. Return to squat, lower weight down.
  5. Repeat as many times as possible with proper form.
  6. Move directly to exercise C2 without rest.


C2: Dumbbell Bicep Curl to Overhead Press
  1. Stand with feet hip width apart; dumbbell in each hand; hands facing out.
  2. Curl hands up toward shoulders.
  3. Turn palms forward and press db overhead.
  4. Lower weights down to shoulder height; rotate palms to face you.
  5. Continue to lower weights to starting position.
  6. Complete as many repetitions as possible with proper form.
  7. Move directly to exercise C3 without rest.

C3: Triceps Extension
  1. Use rope attachment on cable system.
  2. Stand with feet hip width apart; hold rope and keep hands shoulder width apart throughout exercise.
  3. Bend elbows to 90 degrees.
  4. Extend elbows to straight using triceps muscles. Remember to keep hands shoulder width apart.
  5. Return to the starting position.
  6. Complete as many repetitions as possible with proper form.
  7. Return to C1 without rest. When you have completed 3 circuits, rest 30 to 60 seconds and return to the metabolic circuit.


Metabolic Circuit:complete this circuit 3 times, then move directly to circuit D.

  • A1: Mountain Climbers: 30 seconds
  • A2: Jumping Jacks: 30 seconds
  • A3: Rest: 30 seconds


Circuit D: Move from exercise to exercise without rest. Complete this total body workouts circuit 3 times, rest 30-60 seconds then return to the metabolic circuit.
D1: Reverse Curls
  1. Lie on your back with your whole body on the floor in a straight line.
  2. Raise your legs up 6 to 8 inches off of the floor using your abdominal muscles. This is your starting position
  3. Arms and hands are at your sides or underneath your hips.
  4. Raise your legs up until they are directly over your hips.
  5. Raise hips off of the floor and hold for 2 seconds.
  6. Slowly return to the starting position keeping legs/feet 6 to 8 inches off of the floor.
  7. Complete as many repetitions as possible while maintaining proper form.
  8. Move directly to exercise D2 without rest.


D2: Stability Ball Jack-knife
  1. Place feet on stability ball; hands on floor or in plank position on bench.
  2. Use abdominal muscles to draw knees in toward chest.
  3. Extend legs to starting position.
  4. Complete as many repetitions as possible with proper form.
  5. Move directly to exercise C3 without rest.


C3: Seated Medicine Ball Twist
  1. Sit on a stability ball plant feet hip width apart; hold medicine ball in front of chest with two hands.
  2. Keep hips facing front, spine straight, and twist to the right, return to center, then twist left; use oblique muscles.
  3. Complete as many repetitions as possible with proper form.
  4. Return to exercise D1 without rest. At the end of three circuits return to the metabolic circuit without rest.


Metabolic Circuit A: This is your final metabolic circuit for today!

  • A1: Mountain Clibers: 30 seconds
  • A2: Jumping Jacks: 30 seconds
  • A3: Rest: 30 seconds


You made it! Congratulations on working hard to reach your goals. Remember to stay hydrated with plenty of water before, during and after your workout.

Return to the top of total body workouts E.

Return to ourtotal body workouts page.

Go to our home page.


New! Comments

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