I love mixing up my weight training routine and rarely ever do the same exact thing twice. I make small tweaks, such as the grip, the amount of weight, or the order of the exercises, and I constantly change up the exercises themselves. I also mix it up by using techniques such as negatives, supersets, and drop sets.
I’ve seen incredible results from weight training – not only do I feel strong and energetic, but I’ve seen great muscle definition and achieved a generally super hot physique that’s a work in progress! (Hey, I’m the one who says you’ve got to strut your stuff, remember?) I love my muscles and am proud of my body and all the “fun play” I’ve had training it.
That’s why it’s so exciting to swap routines with my friend Kris (@Krazy_Kris), who is in fantastic shape and enjoys a wide variety of training routines herself. (We’ve swapped workouts before – see how Kris did with mine and I did with hers.) Kris focuses on functional, full-body routines and has seen amazing results from working with her trainer. Her workouts are totally different from mine so it’s challenging to try her style while she tries mine! (Don’t miss the functional workout she created for me.) Our Twitter friend Greta (@MiddleAgedJock) also posted a swap that looks challenging! Check it out here.
While I normally train two muscle groups per session, I created an advanced, full-body workout for Kris and anyone else who wants to try it. This routine is a time saver because there are virtually no rest periods. It will get your heart rate up and challenge your entire body. Important: Be sure to start with very light resistance if you do not weight train regularly!
Since this is an intermediate to advanced routine, you can modify these exercises any way you want to make them more or less challenging. You can add exercises or skip some if you’re low on time. I suggest using lower resistance than you might normally use because of the intense nature of the workout. My friend Roy Cohen looked this workout over for me so check him out as well!
Warm up for five minutes on a cardio machine that uses both arms and legs: an elliptical machine or treadmill while pumping your arms or the rowing machine.
For each part, do three sets. One set equals both exercises back to back for 10 reps (no rest!). These are called supersets. Since these supersets are with mostly unrelated muscle groups, there is no rest between sets; just keep going. This makes the workout fast (about 45 minutes for your whole body!). Lift enough weight so that you can do about 10 reps of each exercise (except the ab exercises – see below). Equipment needed is listed so you can plan ahead.
Equip: Light dumbbells and a flat bench or box. Superset these two exercises with no rest between sets.
- Pushups with Dumbbell Rows. Do as many as you can!
- Dumbbell Step ups. Switch step-up feet mid-way through. For additional challenge, hold dumbbells and/or squat on top of bench. Alternative for creaky knees: Stationary Lunges
Equip: Smith Machine, dumbbells (optional). Superset these two exercises with no rest between sets.
Equip: Flat bench or seated bench, dumbbells (optional). Superset these two exercises with no rest between sets.
- Arnold Press
- Squats with calf raises. Do 15 reps of squat to calf raise and then 15 calf raises. Hold dumbbells to increase the intensity!
Equip: Barbell (or dumbbells). This is a tri-set: three exercises back to back (no rest between sets).
- Bicep 21’s. You can use dumbbells or a barbell but I prefer a barbell.
- Skullcrushers. Use a barbell. You may need a lighter barbell, or use a light barbell for both 21’s and skullcrushers.
- Bench Jumps. You can also use a box. Alternative: Kickboxing side kicks or jabs.
Equip: Floor mat and light weight plate. Do 20 reps of these three exercises with an optional 30-second rest between sets. Feel free to add MORE ab exercises if you want, with or without weights.
Don’t forget to gently stretch your entire body. Afterwards, grab a banana and a protein shake and you’re golden! Let me know how you like the workout or how you modified it to suit your needs :).