Workout Routines

Today's Workout 44: The 4-move routine to build total-body muscle

Whip your body into shape with just two pieces of equipment: A Swiss ball and a pair of dumbbells.

Man Does Renegade Row Exercise During Total-Body Workout
Duration 30-45
Exercises 4
Equipment Yes

From your shoulders to your legs, there isn't a single muscle group in your body that gets left behind in this mass-building total-body circuit.

Hit your core first with back-to-back rounds of Swiss ball pikes and Swiss ball leg lifts. A round of dumbbell thrusters will target your quads and hamstrings, as well as your shoulders and triceps. Finish things off with a set of renegade rows to simultaneously blast your lats, traps, biceps, and core.

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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

Today's Workout 44 The 4-move routine to build total-body muscle (do 5-10 rounds)

Exercise 1.

Pike-Up to Superman You'll need: Swiss Ball How to
Pike-Up to Superman  thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
-- sets
10 reps
0 sec. rest
For this exercise, hold a Swiss ball between your ankles.

Exercise 3.

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
-- sets
10 reps
0 sec. rest

Exercise 4.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
-- sets
10 (each side) reps
30 sec. rest
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