From Dad Bod to Rad Bod 9

Try this Total-body Workout to Build Muscle and Burn Fat

This workout is designed to challenge all muscle groups using large movement patterns that will target your upper body, lower body, core and cardiovascular system. Movements should always be performed with control, with attention given to proper form. Move through each circuit with a 90-120-second rest before starting the next round. Optimal results will be achieved with two to three sets of each group, using a weight that will be challenging during the last few repetitions. As with any exercise program, please consult with a physician or fitness professional before starting a new fitness program if you have health concerns.

Total Body Muscle Build

Set 1 – Repeat each exercise for a total of 20 repetitions.

Russian Twist with Medicine Ball – Start in a seated position. Lean back slightly, keeping your midsection engaged. Rotate your torso and tap ball on the ground on each side of the body.

Squat to Dumbbell Overhead Press – Start with a hip width stance. Hold dumbbell at shoulder height. Squat down to a 90-degree knee angle. Stand back up and press dumbbell overhead, fully extending arms.

Wall Ball – Stand close to a solid wall. Hold a ball in front of the chest and squat down to load your movement. Stand quickly, extending your arms and throwing the ball up against the wall; catch the ball on its return. Aim 8-10 feet up the wall. (You can also throw the ball straight up if no wall is available.)

Set 2 – Repeat as many reps as you can in 30 seconds; rest 60 seconds in between each exercise.

Pushup with Side Crawl – Start in full pushup position with knees off the ground. Perform a regular pushup, dropping chest close to the ground and back up. At the top of the position, walk your hands to the side, taking a step to the right with each hand and repeat pushup. At the top of the pushup, walk each hand to the opposite side and perform a pushup. Repeat side to side between each pushup until the set is complete. You can drop to your knees if the intensity is too high.

Dynamic Lunge – Stand in place with feet next to each other. Step forward with one leg and drop low in a lunge position with your front and back knee at 90-degree angles. Return back to start position and repeat by alternating each leg.

Pushup Knee to Elbow Crunch – Start in a pushup position, holding your core engaged. Bring one knee up to the elbow on the same side, tap the elbow and return to the pushup position. Repeat at a dynamic pace, alternating legs each repetition.

Set 3 – Repeat as many reps as you can in 30 seconds; rest 60 seconds in between each exercise.

Bent Over Row – Stand with a weight in each hand. Hinge forward at the waist, keeping your back flat and your core engaged. Start with both arms straight. Lift weights by keeping arms close to the body, finishing with the weight to the side of the torso. Lower back to start and repeat. Keep back in a neutral position with your eyes looking down at the floor.

Legs Up Crunch – Lie on your back with legs extended straight toward the ceiling. With your hands reaching up toward your feet, press lower back into the floor. Lifting your shoulders off the ground, reach up and tap your legs anywhere between your shins and feet. Return to start and repeat.

Jump Rope – Can be done with or without a jump rope. Aim to do as many repetitions as possible inside of 30 seconds.