Workout Routines

The 5-day Total-body Strength-building Challenge: Forge tough muscle on Day 3

Work every muscle in your body to mold meteoric strength and mass.

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5-Day Total-body Strength-training Challenge: Day 3
Duration 45-60
Exercises 7
Equipment Yes

This five-day program from Jen Romanelli, a personal trainer and co-owner of Trooper Fitness, is all about building total-body strength. Day three's powerhouse routine really delivers on that promise.

You'll start with a quick warmup to wake up your muscles. Then, you'll move on to seven explosive moves that target every muscle, from your quads and hamstrings to your abs, chest, and back.

Directions

Complete the exercises as straight sets, except for exercises 3A (bodyweight squats) and 3B (standing elbow-to-knee raise), which you will do as supersets. (You’ll do a set of A and then a set of B before resting.)

Depending upon your ability, you may increase or decrease the rest periods between sets.

For more total-body work

Check out our favorite 25 strength-training exercises for the best upper-body workout of all time, our seven best exercises to build brute strength, and our favorite 20-minute total-body workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

The 5-day Total-body Strength-building Challenge: Day 3 The warmup

Exercise 1.

Toe Touch You'll need: Medicine Ball How to
Toe Touch thumbnail
3 sets
30 sec. reps
-- rest

Exercise 2.

High knees How to
Backward Sprint thumbnail
3 sets
30 sec. reps
-- rest

Exercise 3A.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
3 sets
30 sec. reps
-- rest

Exercise 3B.

Standing Elbow-to-Knee Raise You'll need: No Equipment How to
How To Do An Elbow To Knee Exercise thumbnail
3 sets
30 sec. reps
-- rest

Exercise 4.

Star plank You'll need: No Equipment How to
Star plank  thumbnail
3 sets
30 sec. reps
As needed rest

The 5-day Total-body Strength-building Challenge: Day 3 The workout

Exercise 1.

Barbell Thruster You'll need: Barbell How to
Man performs barbell thruster exercise thumbnail
4 sets
10 reps
-- rest

Exercise 2.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
10 reps
-- rest

Exercise 3.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
4 sets
20 reps
-- rest

Exercise 4.

Pushup How to
Pushup  thumbnail
4 sets
20 reps
-- rest

Exercise 5.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
4 sets
10 reps
-- rest

Exercise 6.

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
4 sets
10 reps
-- rest
Use a GHD station.

Exercise 7.

Straight-Leg Barbell Situp You'll need: Barbell How to
Straight-Leg Barbell Situp  thumbnail
4 sets
10 reps
-- rest
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