Transform Your Total Body Workout

Head to toe, all in one workout.

If only there were a routine specifically designed to hit all of your key muscles, building strength in your arms, core abs, all the way down to your butt and legs. If only this workout consisted of simple, efficient moves that could be performed with a mat and a set of medium weights, anywhere, anytime.

SkinnyMs. is proud to present the Transform Your Total Body Workout. From dumbbell rows and side lunges to Russian twists and curl and presses, this workout has you covered from head to toe. Grab your mat, your water, and your weights, and take this workout to the park, on vacation, or enjoy its benefits right in the comfort of your home.

Equipment Needed: yoga mat, interval timer (Gymboss is a free app download), set of medium dumbbells (8-12 lbs)

What to Do: Perform each exercise for 1 minute, resting 15 second after each exercise. Rest 30 seconds in between rounds. Perform this workout 2-3 times a week on non-consecutive days for total body transformation.

Beginner Level: 3 rounds
Intermediate Level: 4 rounds
Advanced Level: 5 rounds (no rest in between exercises or rounds)


Bent-over Dumbbell Rows w/ Twist
Dumbbell Russian Twist
Dumbbell Alternating Side Lunge
Windshield Wipers
Dumbbell Flys
Curl and Press

Instructional Videos:

Bent-over Dumbbell Rows w/ Twist:

Dumbbell Russian Twist:

Dumbbell Alternating Side Lunge:

Windshield Wipers:

Dumbbell Flys: (a yoga mat can be used instead of a flat bench)

Curl and Press:

A total body workout demands total body refueling. Try these recipes to help you recover:
15 Protein-Packed Recipes for Weight Loss
14 High Protein Lunch & Dinner Recipes for Weight Loss
13 Clean & Lean Workout Snacks

Love the workout? Let us know! Leave a comment below about this article or anything else on the site.


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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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