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  • Home
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Total Body Workout

June 3, 2016 //  by Di Hickman//  64 Comments

Total Body Workout thumbnail

Summer is here! Time to get fully entrenched in the bikini season and that means it is NOT time to slack off on your workouts. So today I’m sharing a total body workout which will help: shed fat, shape up the body and  stop the jiggle. As always I made a workout video for you which features one set of each exercise and a good way to set off your workout, if you have longer simply rewind and watch it over! You can view the video below or on my YouTube Channel, remember to subscribe for the latest updates!

I’ve been doing lots of body weight workouts lately as I appreciate that people are travelling, vacationing, and generally having to a do a workout when they have 10 minutes which might mean not having space or equipment. Stay tuned for more workouts every Wednesday, so don’t forget to subscribe for the latest updates! I have fun things planned for the upcoming videos!

Total Body Workout

Total Body Workout

So this workout features 5 exercises, and includes cardio, strength and core movements. Each exercise should be performed for 45s with 15s rest/transition between exercises. Each set should take you 5 minutes (excluding a warm up/cool down/stretch) so if you have longer than 5 minutes just repeat, repeat, repeat.


Total Body Home Workout #1

HIGH KNEES

Starting with Cardio to get the heart rate up, and get the body warm. Basically jogging on the spot, if you can lift the knees nice and high to around hip height. Modification: Don’t jog, instead just walk it through focusing on lifting the knees HIGH!


Total Body Home Workout #1

PUSH UPS

First set yourself up in a plank with the hands a little wider than the shoulders, and legs extended out. Bend the elbows bringing the shoulders level with the elbows (if possible), then controlling the movement lifting the chest back up to the starting position. Modification: Raise the arms up on an object like a step or sofa, or you can bring the knees down on the floor.


Total Body Home Workout #1

FROG SQUAT

Set Up: Standing with the feet shoulder distance apart and toes forward, lift the arms overhead. Perform the movement by sitting down into an imaginary chair and reaching the hands to the floor. Try and keep the chest above the hips at all times. Modification: Limit the range of motion by not reaching to the floor but to the knees, or shins.


Total Body Home Workout #1

SPIDERMAN PLANK

Again set yourself up in a plank. This time hands under the shoulders, and legs extended out. Bend one knee bringing up and out to the same side elbow. Focus more on getting the knee OUT to the side rather than under the body. Extend the leg, returning the foot back behind you and repeat on the other side. Modification: Limit the range of movement by bringing the knee level with the hip. Or you can bring the knee more underneath you like a standard mountain climber movement.


Total Body Home Workout #1

CROSS CORE

Time to work on rotation! Start by sitting on your butt, with knees bent and hands behind you. Push the weight into your hands and lift the butt to bring yourself into the starting position. Lift the right hand and left foot off the floor and bring them up towards the sky/ceiling to touch. Replace them down on the floor and repeat to the other side. Modification: the hand and foot don’t have to touch, maybe the hand and knee touch instead.


QUESTION

Do you do total body workouts or do you prefer a split routine workout where you work on specific muscle groups on different days?

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Reader Interactions

Comments

  1. Mardene Carr

    June 22, 2016 at 3:06 am

    I love it….there are so many persons that cannot go out to exercise so this is fabulous

    Reply
    • Di Hickman

      June 27, 2016 at 1:39 pm

      exactly!

      Reply
  2. laura londergan

    June 10, 2016 at 2:25 pm

    I am still trying to find something that I will stick with as I get really bored with workouts. So right now I don’t have a fave but I typically have likes split workouts

    Reply
    • Di Hickman

      June 27, 2016 at 1:23 pm

      I like splits too! Great if you’re working out 4-6 times a week!

      Reply
  3. Koninika

    June 9, 2016 at 2:22 am

    After my third child two months back, I have been collecting workout routines i can do at home and at my own pace so these are just perfect. As a working mom of three kids under age of 5, I appreciate such workout tips to de stress and get fit and feel healthy! Thanks for sharing!

    Reply
    • Di Hickman

      June 27, 2016 at 1:23 pm

      awesome, so glad this helps!

      Reply
  4. Eva / Kid Minds

    June 8, 2016 at 2:40 pm

    I’m still mastering spiderman planks. They are a bit difficult for me. I love how you include cross core exercises into the mix. It’s so important to keep the core strong.

    Reply
    • Di Hickman

      June 27, 2016 at 1:23 pm

      spiderman planks work the core too!

      Reply
  5. Tabitha

    June 8, 2016 at 12:53 pm

    I love both fully body workouts and and spit routine workouts! Fully body are definitely great if you don’t have a lot of time or equipment! Or you just want to be as effective as possible in the shortest amount of time like me! haha Great post!

    Reply
    • Di Hickman

      June 27, 2016 at 1:24 pm

      Full body is great if you are doing strength 2-3X a week, more than that I’d go for split routine

      Reply
  6. Siniciliya

    June 8, 2016 at 12:41 pm

    You motivate and inspire so much! You are also in a great physical and setting a wonderful example.

    Reply
    • Di Hickman

      June 27, 2016 at 1:24 pm

      Thanks so much!

      Reply
  7. jill conyers

    June 8, 2016 at 11:44 am

    My preference is total body hiit workouts. I can crush it in little time and I like the fast pace.

    Reply
    • Di Hickman

      June 27, 2016 at 1:25 pm

      I like HIIT too, but it’s important to vary workouts 😉

      Reply
  8. Diedre

    June 8, 2016 at 7:23 am

    Great workouts! I recently started doing Insanity 30 & many of these moves are included. They are intense, but I feel more energetic and I can see results quickly.

    Reply
    • Di Hickman

      June 27, 2016 at 1:27 pm

      and Results encourage you to keep going!

      Reply
  9. HilLesha

    June 7, 2016 at 8:17 pm

    I usually prefer split routine workouts over total body workouts. I have never been good at push-ups, but I wouldn’t mind trying out the other exercises. 🙂

    Reply
    • Di Hickman

      June 27, 2016 at 1:27 pm

      I like splits for when I’m working strength 5-6x a week

      Reply
  10. Teresa

    June 7, 2016 at 4:22 pm

    What a great workout! You’re seriously inspiring me to get out there and start working out daily. I’ll definitely be using your workouts as a guide.

    Reply
    • Di Hickman

      June 27, 2016 at 1:27 pm

      awesome!

      Reply
  11. alexandria

    June 7, 2016 at 4:12 pm

    I find it so hard to work out at home. I always see amazing workouts like this, but I just have to go to the gym. Thanks for the ideas though!

    Reply
    • Di Hickman

      June 27, 2016 at 1:28 pm

      No problem, I have some gym workouts coming soon!

      Reply
  12. Caitlyn Edwards

    June 7, 2016 at 3:11 pm

    Loving those cross cores and frog squats. I’m always looking for new inspiration or even refreshers!

    Reply
    • Di Hickman

      June 27, 2016 at 1:28 pm

      Glad to help!

      Reply
  13. Rachel

    June 7, 2016 at 1:30 pm

    You are amazing!! Im always looking for excuses not to work out!! Specially since having my second baby, I am far from where I was.

    Reply
    • Di Hickman

      June 27, 2016 at 1:28 pm

      Everyday is a new day, start now!

      Reply
  14. Reesa Lewandowski

    June 7, 2016 at 12:28 pm

    These are great that I can do right here at home. Love that. Thank you!

    Reply
    • Di Hickman

      June 27, 2016 at 1:28 pm

      Yep no gym needed!

      Reply
  15. Toughcookiemommy

    June 7, 2016 at 9:50 am

    I like the idea of targeting specific muscles during a workout. I think I need more work in some than in other areas.

    Reply
    • Di Hickman

      June 27, 2016 at 1:28 pm

      sheesh we all do, lol! Mine is my thighs!

      Reply
  16. Wendy

    June 7, 2016 at 9:44 am

    This looks like an amazing workout. I’ve been trying to work out at home lately so I appreciate the share.

    Reply
    • Di Hickman

      June 27, 2016 at 1:29 pm

      awesome glad to help!

      Reply
  17. Debra

    June 7, 2016 at 9:08 am

    This looks like a fantastic work out! I am going to have to switch up my current one with this one. Looks great!

    Reply
    • Di Hickman

      June 27, 2016 at 1:29 pm

      variety is the spice of life!

      Reply
  18. Sara Buckner

    June 7, 2016 at 8:40 am

    These are some good workouts! I’ll have to pin and remember this so I can use them!

    Reply
    • Di Hickman

      June 27, 2016 at 1:29 pm

      pin away!

      Reply
  19. Heather

    June 7, 2016 at 6:11 am

    The Frog Squat actually looks like fun to me! I think it is something my kids would want to do with me – and that is the motivation I need to get to it!

    Reply
    • Di Hickman

      June 27, 2016 at 1:21 pm

      YES! Get the kids doing it too!

      Reply
  20. Ana De- Jesus

    June 7, 2016 at 4:39 am

    Summer is the season that makes me want to pump up the jam. I love to dance during the summer but I need to step up my exercise game!

    Reply
    • Di Hickman

      June 27, 2016 at 1:21 pm

      OMG loved that song… pump up the jam! Technotronic!

      Reply
  21. Michelle @ Sunshine and Hurricanes.com

    June 7, 2016 at 4:14 am

    I love all these great ideas to change up my workout routine! I especially love they can all be done at home, no gym required!

    Reply
    • Di Hickman

      June 27, 2016 at 1:21 pm

      You are your own gym!

      Reply
  22. tp keane

    June 6, 2016 at 7:29 pm

    wow, I need to get on these right away. there’s a lot of toneage that needs to happen right about now.

    Reply
    • Di Hickman

      June 27, 2016 at 1:21 pm

      hehehe we all have those areas!

      Reply
  23. Alissa Gilbert

    June 6, 2016 at 7:02 pm

    This is really great. I love the visuals to help! Will be using this for sure!

    Reply
    • Di Hickman

      June 27, 2016 at 1:20 pm

      thanks, glad the visuals are helpful!

      Reply
  24. Amber Nelson

    June 6, 2016 at 4:26 pm

    I love a good total body workout. I am going to try this one.

    Reply
    • Di Hickman

      June 27, 2016 at 1:20 pm

      Yes total body is great for getting in a quick workout!

      Reply
  25. Rebecca Bryant

    June 6, 2016 at 3:40 pm

    what a great workout. I will have to try this.

    Reply
    • Di Hickman

      June 27, 2016 at 1:20 pm

      Please do! Takes very little time!

      Reply
  26. Terri Steffes

    June 6, 2016 at 2:48 pm

    There is nothing as beautiful as a strong woman. You look amazing and strong and I know you are! Thanks for sharing your workouts.

    Reply
    • Di Hickman

      June 27, 2016 at 1:20 pm

      Thanks Terri!

      Reply
  27. Rachel Langer

    June 6, 2016 at 2:14 pm

    Yes, let’s look fit and fab this summer! Now if I could only do a push up. GOALS!

    Reply
    • Di Hickman

      June 27, 2016 at 1:19 pm

      hmmm maybe a blog post for the future! Thanks for the inspiration!

      Reply
  28. Krystle Cook

    June 6, 2016 at 2:07 pm

    This is the total body workout for sure! I will need to give these ideas a try.

    Reply
    • Di Hickman

      June 27, 2016 at 1:19 pm

      please do!

      Reply
  29. Robin Ruehrwein

    June 6, 2016 at 2:06 pm

    This is such a great workout routine where you can find something to work for you! Those cross cores look intense.

    Reply
    • Di Hickman

      June 27, 2016 at 1:19 pm

      They can be, but I’m used to them now!

      Reply
  30. Cristina

    June 6, 2016 at 1:55 pm

    Oh wow! I had never done the cross core rotation one. Sounds painfully awesome. Thanks!

    Reply
    • Di Hickman

      June 27, 2016 at 1:19 pm

      hehehe it is!

      Reply
  31. karen

    June 6, 2016 at 1:19 pm

    What a great selection to help us all get in shape! Summer is THE time to pump it up, so these will totally come in handy! 🙂
    Karen

    Reply
    • Di Hickman

      June 27, 2016 at 1:19 pm

      awesome!

      Reply
  32. Heather

    June 6, 2016 at 1:14 pm

    You hit the nail on the head for me – I travel a lot for my job and I need something I can do in my hotel room. I prefer to workout there than in the hotel gyms. I will definitely bookmark this – I leave for Vail this week and want to keep up with the exercise!

    Reply
    • Di Hickman

      June 27, 2016 at 1:18 pm

      Yes! Glad this is useful!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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