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This challenging total body workout targets every muscle in your body, including the hips, glutes,
thighs, chest, back, shoulders, and arms.
Each tri-set includes alternating 3 exercises for one muscle group with 3 exercises from a different
muscle group (making this a double tri-set workout). Repeat each tri-set once for a great workout, or
twice if you really want a challenge.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and
modify any exercise that causes pain or discomfort.
Equipment Needed
Various weighted dumbbells, a barbell, a pull-up bar (or resistance band), a ball, and a step or
platform.
Perform the exercises in each tri-set, one after the other with very short rests in between
Use enough weight that you can only complete the desired number of reps
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Push-Ups
On the knees or toes, do 16 push-ups. Push-ups from the knees require less strength, so you may
wish to build up to push-ups from the toes.
Hover Squat
Stand with feet hip-width apart and hold medium-heavy weights at your shoulders or sides. See the
photo for proper form.
Squat down for 2 counts, hold at the bottom for 4 counts, and then come up with 2 counts
Resisted Push-Up
Wrap a resistance band around your upper back. Grasp the tubing with each hand. While holding the
tubing or handles, place hands on the floor, slightly wider than shoulders
In pushup position (on knees or toes), bend the elbows to lower as far as you can and push back up.
The tubing will increase resistance, making the exercise more difficult and thus more effective.
One-Legged Squat
Place a large inflatable exercise ball against a wall. Lean against the ball so that it is supporting the
back. Lift one foot off the floor and lower yourself into a one-legged squat, just a few inches down.
Push through the heel and repeat for 12 reps and switch legs.
Step down with the right leg, lowering into a squat and keeping the back straight, the torso upright
and the abs in.
Step-Ups
Place the right foot on a step, transfer the weight to the heel and push into the heel to come onto the
step.
Step back down and repeat all reps on the right leg before switching to the left.
Alternating Flies
Choose a moderately heavy weight. While lying on your back, lift the weight up with the right arm and
lower out to the side until it is parallel with the bench.
Squeeze the chest to lift the arm back up, switch hands and repeat with the left arm.
Crossover Step-Ups
Stand next to a step or platform and cross left leg over the right leg, placing the foot flat on the step.
Keep your hips square to the front of the room as you press up with the left leg, bringing the right foot
beside the left.
Step back down with the right foot and repeat for 12 reps on each leg.
Bend the elbows and lower the arms down until the elbows are just below the chest.
Lower the back knee toward the floor, keeping the front heel down and the knee directly over the
center of the foot.
Keep the torso straight and abs in as you push through the front heel and back to starting position.
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On a pull-up bar or assisted chin-up machine, do as many wide-grip pull-ups (palms face out) as you
can. A proper pull up involves literally pulling your entire body off the floor until your chin is above the
bar.
Pull-ups are very difficult for many people, so an alternative move may be a better choice. Substitute
with a lat pulldown on a machine or using a band, repeating for 16 reps on each side.
Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping
the left leg straight.
As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the
floor.
Take the left leg back into a reverse lunge and push off the toes to come back to start.
Squeeze the upper back to pull the weight towards the chest. Lower and repeat for 15 reps.
Keep the abs tight and bend the knees as needed to support the lower back.
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Squat down (knees behind toes and abs in) and pick up the weights as you stand up.
Squat back down, put the weights down and stand up. Repeat for 12 reps.
One-Armed Row
Place the left foot on a step or the knee on a weight bench.
Support the body by putting your left hand on your thigh as you hold a heavy weight in the right
hand, hanging the weight down towards the floor.
Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and
repeat for 12, then switch sides.
Deadlifts
Stand with feet hip-width apart, knees slightly bent and hold medium-heavy weights in front of the
thighs.
With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your
flexibility allows.
Reverse Flies
Hold medium-heavy dumbbells and begin seated, bent over with arms hanging down and weights
under the knees.
Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
One-Legged Deadlift
This is a tricky move, as it requires balance as well as strength. Tip from the hips and lower the
weight towards the floor (back straight) while lifting the right leg straight out behind you to hip level.
Contract the glutes of the right leg to pull back up and repeat for 12 reps before switching sides.
Try to keep the foot flexed to encourage keeping the hips squared towards the floor.
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Press the weights up overhead and lower back down, flip the arms back to upright row position and
lower.
End of Tri-Set 4
Hold that position and alternate pressing each arm up for 12 reps (1 rep includes both sides).
Incline Curls
Sit on an inflated exercise ball with heavy weights resting on the upper thighs. The ball should be
placed against a wall.
Slowly walk the feet forward, rolling down on the ball until you're at an incline position.
Bend the elbows and bring the weights towards the shoulders without swinging the arms.
Lower the weights, keeping a slight bend in the elbows at the bottom of the movement.
Tricep Press
Sit on a ball or chair and hold a single heavy dumbbell in both hands with arms extended overhead,
elbows next to ears, arms straight.
Bend the elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the
elbows in and right next to ears.
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Keeping the arms straight and palms facing each other, lift the arms up to shoulder level.
Preacher Curl
Kneel on the floor and prop elbows on the ball.
Wrap the bottom arm around the waist and place the left hand on the floor in front of you.
Contract the triceps to push the body up and off the floor, straightening the left arm as much as you
can without locking the elbow.
Lower the body down until the arm brushes the floor and continue for 10 reps before switching
sides.
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