Try this All Over Body workout to blast fat and tone up muscle

You can follow this workout 3 times a week for a couple of weeks then change it up and either use heavier weighs, take less rest between sets, do more sets or reps. The reason for this is so your body doesn't get used to the same thing all the time. It is a way of progressing your workouts to make more changes.

By following the All Over Body workout you will target most areas, upper and lower body, plus you will get a great cardio effect so you will be blasting fat and building your best body.

All Body Workout

Exercise		Manual-Notes (if any)
Elliptical Place your feet on the foot plates and grab the arm handles. Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm. Pick a pace that will elevate your heart rate yet let you stay on the machine for a while. Trainer's comments: Warm up for 5 mins at RPE 5.After warm up do some stretches based on an all over body approach. Stretch each area for 10-15 seconds.	Sets Reps Weight/ Resistance 1
Dumbbell Press on Ball 1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on ball). Raise hips to create a “table top” position parallel to floor. 3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing forward. 4) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line. 5) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. 6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. If maintaining stability is difficult, lower hips below parallel until stability is established. Trainer's comments: Use a weight that challenges your muscles.	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Dumbbell Step Up 1. Stand facing the box. Place right foot on top of box. 2. Raise body using the right foot only until leg is extended 3. Lower to start position. Repeat with other leg according to exercise prescription. Trainer's comments: Use a dumbell that will get you heart pumping and challenge yourself	Sets Reps Weight/ Resistance 1 12-15    2 12-15
DB squat and press 1. Start by holding the dumbells at shoulder level. 2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended. 3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position. 4. Repeat this movement for the recommended repetitions. Trainer's comments: Use a set of dumbells that challenges you.	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: Use an elastic band that challenges your biceps muscle	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: Use a slow and controlled speed.	Sets Reps Weight/ Resistance 1 15-20    2 15-20
DB bentover row with ball 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Trainer's comments: Use the ball for support.	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Diagonal Chop Starting Position: Start with your arms extended holding the medicine ball up and to your right. 2.Bring medicine ball down in a wood chopping motion towards your left foot. 3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-15    2 12-15
Oblique Crunch with med ball 1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3) Place hands in over your head holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise right shoulder up and twist towards left knee and bring the ball towards that knee. 5) Return to start position and repeat with the other side. Trainer's comments: After this do an all over body stretch for flexibility, holding stretches for upto 30 secs.	Sets Reps Weight/ Resistance 1 12-15    2 12-15

I love to follow an all over body plan. It's quick and easy, and can be done anywhere, even if you don't have any tools to use, you can just use your bodyweight, you will still get a great workout.

This All Over Body workout is completely free for you to use, pass on to friends etc. If you want a more personal workout plan with an all over body approach, that addresses your workout goals, click the link below or at the top of the page.

I can offer you an Online Personal Training service no matter where you live in the world for a fraction of what it costs to hire a personal trainer on a 1 to 1 basis.

You get access to unlimited email support and monthly updated workouts etc. If you actually want a personally written All Over Body Workout just let me know. I can provide that for you. The consultation is completely FREE. Click the link and have a look. You are seconds away from building your best body ever!



All Over Body Workout