Best Total Body Workout

I admit, I look. When we go to the grocery store on Walgreens, I tend to wonder over to the magazine aisle and look in the popular fitness magazines. I do so because I like to see what the mainstream think it is popular. It is easy to get stuck in your world where you surround yourself with like minded people. That is awesome, but if you really want to influence change then you have to bridge out of your comfort zones. 

To be honest, I have been pleasantly surprised overall that many of the mainstream magazines seem to be embracing a more functional training based approach to fitness. Instead of drugged up men and women that are as far from healthy as you can find, there is some pretty good and reasonable advice for those that want to feel good and be healthy. 

Yet, I can’t help to think how we could make things even better! How do I mean? Even some of the better workouts that are listed actually require a great deal of equipment. For example, in the following workout I found you can see a need for the following:

1-Stability Ball

At LEAST 2-3 Sets of different sized dumbbells

1-Barbell (which also means weight plates

1- Bench

Possibly 1 Squat rack.

What is the workout? Check it out…

1. SWISS BALL PLANK CIRCLE

Sets: 2 Reps: 30–45 seconds (each direction) Rest: 60–90 sec.

2A. DUMBBELL ROMANIAN DEADLIFT

Sets: 3–5 Reps: 6 Rest: 0 sec.

2B. ALTERNATING DUMBBELL ROW

Sets: 3-5 Reps: 6 each side Rest: 0 sec.

2C. DUMBBELL HIGH PULL

Sets: 3–5 Reps: 6 Rest: 0 sec.

2D. FRONT SQUAT TO PRESS

Sets: 3–5 Reps: 6 Rest: 90 sec.

3A. SNATCH-GRIP DEADLIFT

Sets: 3 Reps: 10 Rest: 0 sec.

3B. ALTERNATING DUMBBELL BENCH PRESS

Sets: 3 Reps: 10 (each side) Rest: 0 sec.

3C. DUMBBELL LUNGE

Sets: 3 Reps: 10 (each side) Rest: 0 sec.

3D. INVERTED ROW

Sets: 3 Reps: 10 Rest: 90 sec.

Solid workout, but a going on there. Let’s see what happens if we put a DVRT Ultimate Sandbag Training spine upon this series and we are going to cut down the equipment DRASTICALLY! 

All you are going to need is a Power and Strength Ultimate Sandbag (ladies go for 20/40 pounds, guys aim for 30/60), your bodyweight, and a suspension trainer.

Now check out this DVRT Ultimate Sandbag Training spin…

1. Diagonal Drags

Sets: 2 Reps: 30–45 seconds (each direction) Rest: 60–90 sec.

2A. Front Loaded Good Morning

Sets: 3–5 Reps: 6 Rest: 0 sec.

2B. Off-Set Grip Rows

Sets: 3-5 Reps: 6 each side Rest: 0 sec.

2C. High Pull

Sets: 3–5 Reps: 6 Rest: 0 sec.

2D. Fist Squat to Press

Sets: 3–5 Reps: 6 Rest: 90 sec.

3A. Rear Step Deadlift

Sets: 3 Reps: 10 Rest: 0 sec.

3B. Archer Push-up

Sets: 3 Reps: 10 (each side) Rest: 0 sec.

3C. Shoulder Lunge

Sets: 3 Reps: 10 (each side) Rest: 0 sec.

3D. Body Row

Sets: 3 Reps: 10 Rest: 90 sec.

You might ask, “why bother changing the workout?” For one, we are giving you the power of having an incredible workout anywhere. You want to go to the gym? Awesome! You can only train at home, at a park, whatever, you aren’t sacrificing ANYTHING!

Two, when you realize how many more options you have in making an exercise more challenging, other than just going heavier, you start to learn things about your body and movement. These exercises just aren’t “different” they are designed to develop ALL qualities of your fitness, strength, endurance, stability, and mobility. If you can do more with less equipment, I say that is a win!

Lastly, we have the option of taking this same workout and creating almost infinite versions of it, if we focus upon functional training movements rather than just exercises. We can not just work hard, but we can work smart! I never said the DVRT Ultimate Sandbag Training version of this workout was EASIER, in fact, you might find it much more challenging. 

Things are changing in fitness, change always takes time. You can be ahead of the curve though if you can take our DVRT Ultimate Sandbag Training concepts and really open find solutions for your own fitness goals!

If you love training ideas like this, don’t miss our DVRT workout programs HERE