4 Exercises For Total Gym Workout

If you’re anything like me there are days when you feel fortunate just to get in the shower, let alone get to the gym! Today’s post is dedicated to you, my friend! For those days when you’re big on fitness but short on time here is my go-to gym workout for an awesome total body shred that will leave you feeling like you’ve spent a whole hour at the gym!

Five-minute warm-up – I don’t care what it is as long as it’s cardio and as long as you’re going at it pretty hard. My favorites are the row machine, elliptical, and treadmill intervals.If you’re anything like me there are days when you feel fortunate just to get in the shower, let alone get to the gym! Today’s post is dedicated to you, my friend! For those days when you’re big on fitness but short on time here is my go-to gym workout for an awesome total body shred that will leave you feeling like you’ve spent a whole hour at the gym!

Five-minute warm-up – I don’t care what it is as long as it’s cardio and as long as you’re going at it pretty hard. My favorites are the row machine, elliptical, and treadmill intervals.

Circuit 1

1. Clean and press

Great for the quads, but, back, and shoulders. Feet are shoulder width apart with your elbows outside your knees. In one fluid motion, stand up and pull the bar up to your chest level (your elbows are now under the bar and it is resting on your chest). From this position, push the bar up and over your head until your elbows walk out. Lower the bar first to chest level and then all the way to the ground. Remember to bend at your knees and not so much at your back.

Perform 10 reps and then immediately move on to bent over rows.

2. Bent over rows
Great exercise for the core, shoulders, arms, and back. Stand upright with a barbell holding it with an underhand grip. Feet

shoulder width apart with a slight bend in your knees. Keep your back straight and bend forward to 45 degree angle. Keep your core tight as you row the bar up in to your chest and then return it slowly to the starting position.Can also be performed with dumbbells.

Perform 10 reps and then immediately move back to clean and press.

Repeat circuit one 3 times and then move on to circuit 2

Circuit 2

3. Front squats
Perfect for your shoulder, legs, butt, and core. Squats, but instead of the bar across the back of your shoulders you support it on the front of your shoulders/chest. This shift in the way the weight is distributed kicks on the shoulders and chest muscles a lot more while keeping the legs and butt screaming!

Perform 10 reps and then immediately move on to bench press

4. Bench press
My go-to exercise for your chest, shoulders, and arms. Lay on a bench on your back and grab the bar at about shoulder width (play with narrower and wider grips to work the muscles a little differently). Slowly lower the bar all the way down until it touches your chest at about your mid-sternum. Press back to starting position.

Perform 10 reps and then immediately return for more front squats

Perform circuit two 3 times and you’re done!

Congratulations! Killer total-body gym workout in only 30 minutes and in just 4 Exercises!