30 Minutes To A New You Total Body Workout

May 12

Welcome to my 30 Minutes to a New You exercise program, featuring the Total Body Workout. As you will note in the chart below, each exercise in this workout will help you target specific muscle groups.
I’ve given you the formula for success with these workouts, by providing the number of repetitions and sets that are required for the best results.

Below the chart, I have described each of these muscle groups and explained the benefits for developing and strengthening these areas of your body.

Exercise Major Muscles Trained Repetitions Sets

Quadriceps, gluteals, hamstrings 8 -12 1 – 3
Quadriceps, gluteals, hamstrings 8 -12 1 – 3
Chest Press
Pectorals, anterior deltoids, triceps 8 -12 1 – 3
Pectorals, anterior deltoids, triceps 8 -12 1 – 3
One Arm Row
Latissimus dorsi, rhomboids, posterior deltoids 8 -12 1 – 3
Reverse Fly
Rhomboids, posterior deltoids 8 -12 1 – 3
Triceps Kickback
Triceps brachii 8 -12 1 – 3
Overhead Extension
Triceps brachii 8 -12 1 – 3
Biceps Curl
Biceps brachii 8 -12 1 – 3
Hammer Curl
Biceps brachii 8 -12 1 – 3
Shoulder Press
Deltoids 8 -12 1 – 3
Abdominal Crunch
Abdominals 8 -12 1 – 3

The first exercise listed in the above chart is the Squat, the second exercise is the Lunge. Executing these movements will work the following muscle groups:

Quadriceps, or quads as they are frequently referred to amongst seasoned athletes, consist of the four main muscles in the front of your thighs. Making these muscles stronger, gives you more strength when lifting and helps to take the strain off your back. Remember the old adage, lift with your legs, not your back. Your quads are what make that movement possible.

Gluteals are the three muscles that make up your butt. Girl, if you want a beautiful bootie, you absolutely must work this muscle group. Strong, shapely glutes, as they are often called, gives your body the capacity to move about during normal activities as well as high energy sports such as tennis, skiing or mountain climbing. Train these muscles to give you a butt worth struttin’.

Hamstrings are the three major muscles in the back of your thighs. These muscles become extremely tight from day to day office work of sitting for long periods of time behind a computer screen or desk. Working these muscles will tone your tush and keep you moving without fear of injury.

The third exercise listed is the Chest Press and the fourth is the Push Up. Both of these exercises work the following muscle groups:

Pectorals are the chest muscles behind your breasts. Building these muscles helps to fight the effects of gravity and sagging breasts. An alternative to plastic surgery, these exercises will strengthen the muscles in your chest wall to combat the effects that aging, child-bearing and nursing have on our beautiful breasts.

Anterior Deltoids are your shoulder muscles. These muscles sit on top of the arms like caps. These muscles are needed to push a swing or door. When these muscles are developed they provide strength and reduce neck strain. Toned anterior deltoids provide shoulder width and help to accent a smaller waist.

Triceps consist of the two muscle groups in your arms. Toning your triceps is the key to sleek, sexy arms. Beautifully shaped arms look fabulous in sleeveless blouses.

The One Arm Row is the fifth exercise listed in the Total Body Workout. The Reverse Fly is the sixth exercise and its movements work nearly the same muscle groups as the One Arm Row. The following muscle groups are affected by these workouts.

Latissimus dorsi is a flat dorso-lateral muscle that runs from the lower to middle of your back. This muscle is responsible for stretching and extending your reach. Developing this muscle will tighten your waistline and strengthen your back. Only the One Arm Row works this muscle group.

Rhomboid muscles are located in your upper back and connect your shoulder blades to your spine. Working these muscles and keeping them flexible will help to protect you from injury when reaching overhead or playing tennis and other sports. Toning these muscles will give you a sleek sexy back that’s ideal for backless dresses and halter tops.

Posterior Deltoids are the muscles located in the back of the shoulders. Working your posterior deltoids will give you those sexy shoulders that look great in spaghetti straps. Sundresses, evening gowns, swimsuits, will all show off your well-toned arms and shoulders.

The seventh and eighth exercises are the Triceps Kickback and Overhead Extension. These exercises are designed to accentuate the following muscle group.

Triceps brachii is the muscle located in the underside of your arm. Developing this muscle not only makes your arms stronger, it helps to tone them and give them a nice svelte look.

Biceps Curl and Hammer Curl are the ninth and tenth exercises in my Total Body Workout. These exercises both work one muscle group.

Biceps brachii is the muscle located in the front of the upper arm. When you flex your muscle Popeye style, the biceps brachii is the muscle that you are showing off. Developing this muscle will sculpt your upper arm for that sexy sleeveless look.

Shoulder Press is the eleventh exercise listed and it alone works one muscle group.

Deltoid muscles are the complete set of muscles covering your entire shoulder. Developing these muscles allows a complete range of motion for your arms. This is helpful in throwing, pushing and pulling. Well developed shoulders on a woman doesn’t mean she will look like a man. More likely, toning this area, will accent your hourglass figure and leave admirers longing for another look.

Abdominal Crunch
Abdominal muscles are located in the front of your stomach. Keeping these muscles toned will give you a fabulously flat stomach with sexy six-pack abs. This area under a woman’s breast and extending down to her pelvic area is one of the most sensual places on the female body.

Slimmer…Stronger…Sexier…that’s how others will describe the “New You” as you master the Fitness4Her Total Body Workout. These exercises will help you to develop flatter abs, a firmer butt, leaner legs and well toned arms.

So, what are you waiting for? It’s time to lose that weight and get in shape. Follow my posts as I show you how to properly execute each exercise in the Total Body Workout.

Start a discussion by adding a comment below:

~ Karen Ficarelli

- One-on-One Fitness Phone Consultation with Karen Ficarelli

- Visit me on Facebook - http://www.facebook.com/KarenFicarelli

- Follow F4H on Twitter - http://twitter.com/fitness4her

- Follow me on Twitter - http://twitter.com/karenficarelli

Black Flexfit Embroidered Hat      White Bella Sports Bra      Black Bella Sports Bra

Black Tank Top                  Pink Tank Top                  Black Bella Leggings

Posted In: Exercise


  1. Very interesting, I’m going to give it a try :-)

  2. Kelly on 05/16/2010 at 2:23 pm
  3. wow I’ll try :)

  4. mariana on 06/21/2010 at 5:12 pm
  5. what if your thin already is it bad to do this workout? i just want to tone my body

  6. demise on 06/23/2010 at 3:00 pm
  7. sounds really good will try these and see if they work????? xx

  8. neicey on 07/14/2010 at 7:39 am
  9. I Like the routine, I’ll try it and tell u what i think.

  10. christylove on 07/23/2010 at 1:15 am
  11. Love the work out instuctions wish you had pictures of what your explaining to us helps to have mental pic! Thank you

  12. havingtrouble48 on 09/22/2010 at 9:46 am

Follow Fitness4Her™

Fitness Phone Consultations