Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 8 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Total Body

25 min
 · 
8 exercises
Decline Bench Dumbbell Press
3 sets
15 reps
Cable Upright Rows
3 sets
15 reps
Bird Dogs
3 sets
30 reps
Hip Raises
3 sets
30 reps
Back Extensions
3 sets
12 reps
Double Crunches
3 sets
30 reps
Seated Machine Calf Raises
3 sets
12 reps
Swiss Ball Knee Tuck to Chest
3 sets
15 reps
This Total Body 25 min-minute gym workout plan effectively targets your abs, back, chest and legs.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!

For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Total Body
25 min
 · 
8 exercises
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Decline Bench Dumbbell Press
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
  2. Grab hold of the dumbbells with an overhand grip and lie back on the bench.
  3. Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
  4. Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
  5. Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Cable Upright Rows
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Attach a straight bar to the low pulley on the cable station.
  2. Stand facing the station with your feet shoulder width apart either side of the pulley.
  3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
  4. Keep your shoulders back.
  5. Raise the bar straight up in one smooth movement, until it is just below your chin.
  6. Hold for a count of one while squeezing your biceps and forearms.
  7. Slowly lower to the start position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
  1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
  2. The bar should be level with the tops of your thighs.
  3. Keep your arms extended with a slight bend at the elbows. This is the start position.
  4. Exhale and using the sides of your shoulders lift the bar.
  5. As you do so, raise your elbows up and out to the side.
  6. Keep the bar close to your body as you raise it.
  7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
  8. Return to the start position in a single smooth movement. Inhale as you do so.
  9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
  2. The dumbbells should be resting on your thighs with your palms facing in.
  3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
  4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
  5. Return to the starting position slowly to keep tension on the muscles.
  6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Bird Dogs
3 sets
30 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Glutes & Hip Flexors, Upper Back & Lower Traps
Secondary:
Lower Back, Shoulders
    1. Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
    2. Simultaneously lift your right arm and left leg off the floor.
    3. When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
    4. Repeat the same movement with your left arm and right leg.

 

 

 

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Hip Raises
3 sets
30 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Back Extensions
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Lower Back
Secondary:
Abs
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

Double Crunches
3 sets
30 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie flat on an exercise mat, extending your arms straight back behind your head.
  2. Fully extend your legs also. This is the start position.
  3. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  4. At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  5. Your arms should be fully extended, parallel to your legs.
  6. Your upper body should be raised off the floor.
  7. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  8. Repeat.
Seated Machine Calf Raises
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of your feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Swiss Ball Knee Tuck to Chest
3 sets
15 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Calves, Glutes & Hip Flexors, Quadriceps
  1. Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
  2. Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
  3. Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
  4. Slowly straighten your legs and roll the ball out to the starting position.
Primary muscle group(s):
Abs, Chest, Shoulders
Secondary:
Glutes & Hip Flexors
  1. Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
  2. Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
  3. Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Workout done!
Exercises done
of 8
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!