45-Minute Total Workout

This workout will give a combination strength and cardiovascular workout in one 45- minute session. The key is to move from exercise to exercise as quickly as possible. Select a weight for each exercise that leads to failure in 12-15 repetitions.

First Exercise

5 minutes warm up on the treadmill

Second Exercise

1 set to failure of the following exercises:
• Chest Press
• Leg Press
• Lat Pulldown
• Hamstring Curl
• Biceps Curl
• Triceps Press
• Crunches
• Leg Extension
• Shoulder Press
• Calf Raise
• Seated Row

Third Exercise

5 minutes stationary bike, moderate intensity

Fourth Exercise

1 set to failure of the following exercises:
• Crunches
• Lunges
• Chest Press
• Biceps Curl
• Calf Raise
• Lat Pulldown
• Triceps Press
• Seated Row
• Leg Extension

Fifth Exercise

5 minutes elliptical, high intensity

Sixth Exercise

1 set to failure of the following exercises:
• Chest Press
• Hamstring Curl
• Triceps Press
• Leg Extension
• Biceps Curl
• Calf Raise
• Shoulder Press
• Lat Pulldown
• Crunches

Seventh Exercise

5 minutes elliptical, high intensity

Eighth Exercise

5 minutes cool-down on treadmill