No Muscle left behind: A Full Body Blast Workout

Work all your muscles with this Body Blast Workout


Ready to take your fitness to the next level? Try this Body Blast Workout designed to maximize your strength and endurance in just 20 minutes. This workout targets the entire body and incorporates cardio. The basics are simple: set a timer for 20 minutes and complete all four exercises in a circuit, repeating the circuit as many times as possible within the allotted time.

Perform 10 reps per exercise, then add 10 burpees after each circuit. For push-ups, do as many as possible in the first round, then complete 75% of that number in subsequent rounds. Use 75% of your max weight for resistance and take breaks as needed.

Challenge yourself further by attempting to complete this workout without any breaks.

Tim's Tip: If you can't complete 10 reps with 75% of your max weight, drop the resistance to hit the required reps. Use this workout as a benchmark to track your strength improvements over time. Aim to complete the entire routine without lowering your weights to measure your progress.

 What is a Body Blast Workout?

A Body Blast Workout is an intense, high-energy fitness routine designed to challenge multiple muscle groups, boost cardiovascular health and improve overall strength and endurance in a short amount of time.

Typically structured in a circuit format, this type of workout involves performing a series of exercises with minimal rest in between, maximizing calorie burn and muscle engagement. Each exercise targets different parts of the body, ensuring a comprehensive full-body workout.

The goal is to complete as many rounds of the circuit as possible within a set time frame, pushing your limits and progressively increasing your fitness level. Whether you're aiming to build muscle, lose fat, or enhance your overall athletic performance, a Body Blast Workout is an efficient and effective way to achieve your fitness goals.


Let's get into the Body Blast Workout:


Dumbbell Squat:

For your starting position, hold a pair of dumbbells in each hand placed on your shoulders. Keep a hand on each dumbbell for stability. Place your feet shoulder-width apart, with your toes pointed outward. Slowly bend down at the knees, pushing your glutes backward. Push back up and repeat. Be careful not to fully straighten or lock your knees.


Tricep Push Up:

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arm's length. Lower yourself until your chest almost touches the floor as you inhale. Exhale, push back up and repeat.


Seated Row (palms up):

Sitting on a bench with a tall neutral spine and braced abs, grasp the bar with your hands but pull with your elbows, driving your shoulder blades together with your chest held high. Don't pull too high, or the traps will do more work than the lats.


Shoulder Press:

Plant your feet firmly on the floor about hip-width apart. Hold a dumbbell in each hand with palms facing in. Start with your elbows bent and the weights at shoulder height. Exhale and push the dumbbells upward overhead. After a brief pause at the top, slowly lower the weights back down to the starting position. Repeat to work the upper body.

Wrapping Up Your Body Blast Workout

Congratulations on completing the total Body Blast Workout! This workout targeted your upper body, legs, and everything in between. This high-intensity routine not only pushes your physical limits but also enhances your overall strength, endurance, and cardiovascular health.

By consistently challenging yourself with these exercises, you can track your progress and see noticeable improvements in your fitness levels. Remember, the key to success is maintaining proper form and gradually increasing your resistance.

Keep setting new goals and striving to complete the workout without needing to drop your weights. Your dedication and hard work will pay off, leading to a stronger, fitter, and healthier you.

Want to continue your fitness journey with us?

You can complete this body blast workout, and many others just like it, in person at one of our premiere athletic clubs in Chicago. Click here for more information.