A total-body sculpting workout for you

I’m writing this post way past my bedtime on Monday night. You see, Dave and I were out much later than expected on a very important mission. What did we do? Oh you know, bought (well actually, leased) a car for me! That’s right, as of last night, this city-lady-on-foot is finally back behind the wheel with the rest of society. As you can imagine, I’m super excited to blast my music, talk on the bluetooth, make use of the navigation and drive myself wherever I want to go, whenever I want to go. It’s going to be glorious.

But I digress. Today, I’m sharing with you a workout that I did a couple of weeks ago. As I was going through it, I knew it would be worthy of posting, because the moves are simple, yet very effective. Most of my weight-room workouts are short and focused on the full body, just like this one. I enjoy doing compound movements, which work more than one group of muscles at a time, because they give you the most bang for your buck.

The best part about this particular line-up of moves? At the end of one circuit, you will have already hit all the major muscles and worked your body in all three planes of motion (front to back, side to side and rotation). Good stuff!

For this workout, you’ll need a set of dumbbells and a stability ball. If you don’t have the stability ball, you could easily replace the final move with a core exercise of your choice. I used two sets of dumbbells for this, including 10 lbs. and 15 lbs. And by the end of each set, my muscles were burning. Here you go …

Total-body sculpting workout via A Lady Goes West

Disclaimer: Even though I’m a certified personal trainer, I’m not your personal trainer. Please consult your doctor or trainer before starting a new workout program or trying this workout. Proceed with caution, because this may not be right for you.

For a quick tutorial on how to do each move, please check out the following linked demonstrations and notes.

  • Single-leg deadlift – Targeting the glutes and legs. It’s always beneficial to work your legs one at a time. When doing this move, make sure you keep your back straight and your shoulders back and down. Repeat on each leg.
  • Low to high plankTargeting the core and arms. This one will get your heart-rate up in no time. Keep your body as still as possible and hips level to the floor as you go through the move. For a less intense option, complete the move on your knees. Change the leading arm each time.
  • Side lunge to bicep curl Targeting the biceps, glutes and legs. I love to hate these. Be sure to keep your chest up, shoulders back and down and elbows in close by your sides as you curl up. Also, as you push your hips back, keep your heels grounded. Repeat on each leg.
  • Bent-over rowTargeting the mid-back. Every workout needs a pulling motion. Keep your chest up and squeeze between your shoulder blades as you row your elbows up and back.
  • Stir-the-pot on a stability ballTargeting the core. This is one of my all-time favorite core moves. And if you’ve never done it before, give it a shot. Make sure you keep your hips level to the ground and your body long and strong as you stir. Get it?

So there you have it. You don’t need a lot of time or equipment to sculpt your body, just a line-up of effective and simple workout moves. I definitely plan to do this exact workout again soon.

And believe it or not, that’s it for today. I’m very excited to say that this evening I start teaching BODYPUMP at a new-to-me-gym in my new neck of the woods, and I’m super “pumped” to meet some new gym-goers. Oh and how am I getting there? Driving. Yup. I hope your Tuesday is wonderful. And I’ll be back tomorrow with some talk about food.

Questions of the day

What is your dream car? What’s the weather like in your area? Do you ever use a stability ball in your workouts?

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52 Comments

  1. I’m definitely printing this! I love these types of workouts, so thanks for sharing! Dream car….well, this might show my age, but my dream car is one that is paid for πŸ˜‰ I’m just about to finally pay mine off and couldn’t be happier about it. But really it would probably be a Range Rover!

    1. Hi Amy! I’d be down for a Range Rover too! But yes, a paid off car is a good one too heheheh. Let me know if you try the workout! πŸ™‚ Happy Tuesday!

    1. Hhahah funny how we have our hearts set on things when we’re younger. I used to want a yellow car, but luckily never went through with that purchase heheh! πŸ™‚ Happy Tuesday!

  2. Hoooooray for cars! I miss driving as much as I used to, but it is so nice to get back behind the wheel when I can! Great workout–lots of multifunctional moves that target a bit of everything!

    1. Hi Susie! Yes, I’m so excited to drive again. And about the workout – multifunctional is the way to go! Let me know if you try it! πŸ™‚

    1. Thanks, Katie! So many good changes for me in the last few days!! πŸ™‚ Let me know if you try the workout and glad you’re a fan of stir-the-pot!

    1. Hi Jen! Yes, I know people living in colder climates have some tough driving conditions, so 4-wheel drive is necessary. This is my first time leasing a car, so we’ll see how I like it. Hope you have a great day!

  3. Exciting to get a new car, so much fun! I don’t really have a dream car per say, but right now I’m driving a Volkswagen Tiguan and I just love it πŸ™‚

  4. Yay! So glad you got your own set of wheels now πŸ™‚ I do use a stability ball at times, and I realized I have not done single leg RDL’s for quite a while. I need to bring those back into my rotation. I tried Body Pump finally yesterday and it was a lot of fun! Happy teaching at the new gym!

  5. Looking forward to trying out this workout! I have really enjoyed sweating through the other ones you’ve posted, I’ve got them all snapped at photos on my phone, to pull up at the gym.

    It’s cold here in the MidWest, but thankfully all the serious snow missed us.We only got a few inches in KC. On the plus side it was 20 degrees this morning, which felt a million times better than the 2 degree chill of yesterday morning.

    1. Hi Jessie! I don’t think I’ve ever felt 20-degree weather before! Wow!! Glad you aren’t snowed in though. And hey, a little workout always warms you up, right? πŸ™‚ Let me know if you try it! Happy Tuesday!

  6. Awesome post! I love a good simple compound exercise. It’s time efficient and fun to do. Makes the workout less boring too! Congrats on the new car that’s super exciting. I don’t know what my dream car would be. I love big cars or trucks so maybe just a newer version of my suburban?

    1. Hi Jenna! Thanks, and yes, working the whole body is definitely more entertaining than little isolated moves. So you like big cars? Well that’s okay now because the price of gas is going down down down! πŸ™‚ Happy Tuesday!

  7. Hi! Newbie reader here & just wanted to comment that I LOVE this workout & I’m definitely saving it! We have been getting a ton of snow which makes driving difficult these days so I’m making use of the weights at our apartment complex gym. Thanks for sharing!

    1. Hi Megan! A ton of snow, eh? I’ve never really seen too much snow in my life being that I lived in Florida before California. So stay warm, but nice job sneaking in the sweat sessions in your apartment gym. Thanks for stopping by to say hello!! πŸ™‚ Have a great night!

  8. My arms are STILL SHAKY from my shoulders and chest and tricep work out earlier today, oh man! This work out makes me even shakier – bah ha ha! My muscles are scared πŸ˜‰

    1. Hi Jessie!! Yes, I bet you need some time off right now, so don’t rush. But the dumbbells will be ready for you when you are! πŸ™‚ Hope all is well!

  9. You couldn’t have posted this on a more opportune day for me! I need a work-out I can do from home like it’s nobody’s business. Someday, I’ll get to your level of fitness and I’ll start with this workout! (And your workout playlist – basically I want to be you when working out). Congrats on the new car!!

  10. I love the stability ball and use it all the time with my clients and for my workouts. I would have to say my dream car would be either a Audi SUV in white or a old school Toyota Land Cruiser (the ultimate beach cruiser)…XOXO

    1. Hi lady! Thanks! Glad you’re a fan of the stability ball. And yes, those cars sound awesome! Plenty of space for your friends and a cooler! πŸ™‚

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