Total Body Fitness Blast
A balanced workout plan targeting all major muscle groups while focusing on improving strength, endurance, and general overall fitness.
strength training
endurance
fitness
full body
intermediate
full
7/18/2026•0 views•intermediate•45 min
Barbell Squats
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell, squat rack
Form Instructions
Stand with your feet shoulder-width apart and place a barbell on your upper back.
Engage your core and keep your chest up while lowering your body by bending at the knees.
Lower until your thighs are parallel to the floor (or lower if flexibility allows).
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
10-15
Rest
45s
Equipment
None
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle.
Push back up to the starting position, keeping your body straight throughout.
Bent Over Dumbbell Rows
Details
Sets
3
Reps
8-12 per arm
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at your hips and bend slightly at the knees, keeping your back straight.
Pull the dumbbells towards your waist, squeezing your shoulder blades together at the top.
Lower the weights back down with control.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-15 per side
Rest
30s
Equipment
None
Form Instructions
Begin in a high plank position with your hands directly beneath your shoulders.
Keeping your body straight, lift your right hand to tap your left shoulder.
Return your right hand to the ground and repeat on the opposite side.
Keep your hips stable throughout the movement.
Leg Press
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
Leg press machine
Form Instructions
Sit down on the leg press machine and place your feet shoulder-width apart on the platform.
Release the safety handles, then lower the platform by bending your knees.
Push through your heels to extend your legs back to the starting position.
Dumbbell Shoulder Press
Details
Sets
3
Reps
8-12
Rest
45s
Equipment
Dumbbells
Form Instructions
Sit or stand with a dumbbell in each hand at shoulder height.
Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back down to shoulder height with control.
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