These total body workouts are a great additional workout on weekends or other days when you may be pressed for time and cannot get to the gym. These can be done at home, with minimal equipment. All you’ll need is a set of dumbbells, a jump rope, a bench or chair and and some open space.

Want to view the other weeks? Week 1 | Week 2 | Week 3

The Workout: Total Body Tune-Up #1

Cardio & Total Body Strength Training Circuit.

Warm-up: Jump rope x 1 min, 10 jump squats, jump rope x 1 min

[highlight]Circuit 1: Perform 3 sets[/highlight]

[toggle title=”Mountain climbers x 30 seconds” state=”close”]In a push-up position keep your arms straight and the balls of your feet on the floor. Get your balance, then bring your left knee up to your chest, then plant your foot back down. Switch up the position by returning your left leg to the starting position and bring your right knee in towards your chest. Keep alternating your legs with each rep. Keep the pace fast.[/toggle]

[toggle title=”Plank hold complex” state=”close”]Hold the plank for  x 15 seconds in the normal position, then change to 10 seconds on the right, then 10 seconds on the left[/toggle]

[toggle title=”Overhead tricep press with dumbbells x 15 reps” state=”close”]Hold 1 dumbbell behind your head. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, press the weight upwards overhead. Tip: The upper arms should remain stationary and only the forearms should move.[/toggle]

[toggle title=”Frog leaps x 10 reps” state=”close”]With feet wide apart, squat low and tap the ground real quick with your hands and then frog leap forward. Perform 10 frog leaps[/toggle]

[toggle title=”Plie squats x 15 reps” state=”close”] Great for placing more emphasis on the inner thighs and glutes! Form tips: Place your feet in a wide stance, with your toes pointing outwards. Hold a dumbbell with both hands in front of you. Squat downwards until your thighs are parallel to the floor [/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]As an alternative you can perform tuck jumps.[/toggle]

Briefly rest 45 seconds – 1 minute between sets. Rest for 2 minutes before commencing with circuit #2

[highlight]Circuit 2: Perform 3 sets[/highlight]

[toggle title=”Plank up/downs x 30 seconds” state=”close”]Start in a plank position on your forearms with your core tight. Lift your body off the floor by straightening one arm followed by the other, then return back to your forearms. Repeat this up and down progression for 30 seconds. There is no point in rushing this movement – perform it in a slow and controlled manner.[/toggle]

[toggle title=”Bicep curl to shoulder press x 15 reps” state=”close”]Standing, perform bicep curl and then shoulder press up. Lower weights and repeat the two exercises to complete one rep[/toggle]

[toggle title=”Plank punches x 10 reps per side” state=”close”]Select two dumbbells that you’re comfortably performing a front raise with. Place them on the floor in front of you, slightly wider than shoulder-width apart. Move down into the extended push-up position, gripping the dumbbells. Hold this plank position for a count, before lifting one arm up to perform a dumbbell ‘punch’. Lower your arm back to the starting position and perform a ‘punch’ with the other arm. Perform the required reps in an alternating fashion.[/toggle]

[toggle title=”Side lunges with forward press/punch x 12-15 per side” state=”close”]As you lunge out to the side, press dumbbells forward. Light weight is fine – the goal is to get as many body parts moving as possible x 12-15 reps on one side, then switch sides[/toggle]

[toggle title=”Hip thrusters x 15 reps” state=”close”]On the bench or big exercise ball, balance upper back on the bench with feet out in front of you x 15 reps[/toggle]

[toggle title=”burpees x 15 reps” state=”close”]If you’re new to burpees, you can perform a modified burpee initially with a push-up every other burpee for the first couple of weeks.[/toggle]

Movement Alternatives

Some great movement alternatives for jump ropes;

Tuck Jumps: Stand with your feet apart, knees slightly bent, and your hands in front of you. Drop down, and push back up by jumping as high as you can. As you do so raise your knees up and tuck them into your chest. Ensure a soft landing and repeat.

Stair running: Find a staircase and run up and down it for one minute. Squeeze your bum and legs with every step.

Step ups: Step onto a bench and back down, alternating legs for one minute.

Jump squats: Squat down until your thighs are parallel to the floor. With an explosive movement jump upwards so that your feet leave the ground. Your hands can either be placed on your sides or outstretched in front of you.

Performing Plank Punches

Select two dumbbells that you’re comfortably performing a front raise with. Place them on the floor in front of you, slightly wider than shoulder-width apart. Move down into the extended push-up position, gripping the dumbbells. Hold this plank position for a count, before lifting one arm up to perform a dumbbell ‘punch’. Lower your arm back to the starting position and perform a ‘punch’ with the other arm. Perform the required reps in an alternating fashion.