video workout

Total body workout without machines

Good morning dolls, are you ready to get some workout inspiration? I have a new workout video ready to get you started. I went to the gym last Sunday and filmed my entire total body workout without machines. It’s a little old school, but it will make your entire body work like no other! This workout is perfect for people who do not always want to rely on machines or fancy equipment. All you need are some weights, a barbell and a step board.

total body workout

I like doing a total body workout once in a while to use muscles I tend to forget. I also like making myself focus on balance and using my own body weight. These exercises are easy to do, but I recommend you keep up the tempo. That will keep your heartrate up and make you sweat. This workout is harder than you might think, because it doesn’t allow you to stand still. It will keep you busy for at least 45 minutes if you do it well.

 

This is my total body workout routine:

Jump overs

  • 4 sets
  • 20 reps, meaning 10 jump overs on each side
  • All sets with 5 kg, with the step board on the lowest level

Step ups

  • 4 sets
  • 10 reps per leg, meaning 20 per set
  • 10 kg or 5 kg in each hand, with the step board on the highest level

Step ups with leg raises

  • 4 sets
  • 10 reps per leg, meaning 20 per set
  • 5 kg with the step board on the highest level

Bent over row

  • 4 sets
  • 10 to 20 reps
  • I think the barbell weighs about 15 kg, but you can add or use a lower weight if you want to

Curtsy squats

  • 4 sets
  • 15 reps
  • Using a 15 kg barbell?

Kettlebell swings

  • 4 sets
  • 15 reps
  • Using an 8 kg kettlebell

Stiff leg deadlifts

  • 4 sets
  • 10 reps
  • Using 5 for the first two sets and 7,5 kg for the last two

This total body workout will keep you busy for at least 45 minutes. If you are a beginner or unsure about your posture, please check in with a trainer at your gym. The exercises in this workout can be very easy, but it’s important to have a good form. For example, no slouching and hunching over while doing deadlifts! Stay safe and ask for help, that’s the best thing to do. And now it’s time to get to work, haha!

Enjoy the video and let me know how you like this workout,

Kaya-Quintana

P.S. You can find my other workouts right here.

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