Total Body Exercises: The Key To Lean Muscle Growth & Fat Burn


Everyone wants to get cut and have toned muscles. But not many know how to do it effectively and consistently. In my experience I’ve seen many people employing many different tactics to get the desired result. Some ineffectively and some effectively but in a very time consuming manner. However, what has consistently worked for me and gotten positive results with my clients are total body exercises grouped into Super, Tri, Quad or even Quint sets. That is 2, 3, 4 or 5 exercises bundled together and performed without rest for the required repetitions in order to complete one set. Total body exercises work the lower and upper body along with the core simultaneously to provide maximal challenge to the body which sparks lean muscle growth and burning of body fat. For instance, instead of just standing and doing dumbbell curls I would have my clients perform a Dumbbell Squat and Curl. Now we are working the lower body and challenging the core more intensely while working the arms. You can still go heavy with lower reps or lighter with higher reps for mass gain or toning respectively but now because you’re working the entire body at once there is increased calorie burn, the heart rate is more elevated due to the difficulty of the movement, and there is increased urgency for the body to develop lean muscle because so many muscle groups are being recruited at the same time. For some clients I even incorporate a cardiovascular aspect between each set of lifts. For example, I have a client perform 10 reps of Dumbbell Squat and Curl then immediately complete 50 Jumping Jacks before immediately performing 10 more reps of Dumbbell Squat and Curl. I have the client alternate the lift and the cardio activity until 3-5 sets of each is completed before they are allowed to rest and move on to the next exercise. This exercise format has proven to shred body fat and promote lean muscle toning and growth.

Try this sample workout 3 times this week and let me know what you think!! Choose a weight that makes the last 3 repetitions a challenge. Meaning, reps 4, 5, 6 or 8, 9 and 10 or 13, 14 and 15 should be difficult to complete. You may even need to lower the weight you use as you progress through the workout. Rest 60 seconds between sets and 90 seconds between exercises. Perform the required number of repetitions of each exercise and alternating cardiovascular movement without stopping to complete one set. Complete 3 sets of each pairing.

Exercise 1: (Alternate with 50 Jumping Jacks)
Dumbbell Squat and Curl – 10 reps

Exercise 2: (Alternate with 50 High Knees)
Dumbbell Squat and Lateral Raise – 10 reps

Exercise 3: (Alternate with 50 Mountain Climbers)
Dumbbell Squat and Shoulder Press – 10 reps

Exercise 4: (Alternate with 20 Power Jacks)
Dumbbell Burpee – 10 Reps

Exercise 5: (Alternate with 20 Donkey Kicks)

Dumbbell Squat and Front Raise – 10 reps

Let me know what you think!!

Hassan D. Stevenson
Instagram: @Lf2_fitness
Twitter: @LF2Fitness


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