Total-Body Workouts for Women

Full-Body Workout to Balance Your Physique

Attack your core and condition your entire body with this functional power circuit.

As fitness junkies, we know how crucial balance is to functional training, everyday movement and simply having more control over our body. This stability and control supports us in all our workouts and helps build core muscles while increasing cardio levels and conditioning.

For this workout, I’m bringing a balance trainer into the picture because it also can serve as a stepper and a bench, which offers you many options. In the event that you don’t have access to this equipment, you can still execute these moves on any type of elevated platform of your choice. Whatever your fitness goal, you can achieve it with this versatile routine. Let’s get started!

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout.  

Exercise  Sets Reps/Time
Reverse Lunge and Shoulder Press 4 10 reps (each side)
Traveling Push-Up 4 10 reps
Romanian Twist 4 10-12 reps (each side)
Hip Thrust 4 10-15
Sumo Squat 4 10 reps

Reverse Lunge and Shoulder Press:

None

Turn the Terra-Core balance trainer over so the cushion surface is facing down. Grab hold of the black handles and lift and raise the Terra-Core above your head with your arms straight. Step back into a reverse lunge by placing one leg behind you and lower that leg down to the ground so that the leg behind is bent and just inches off the ground. Your front leg is bent at a 90-degree angle and your knee does not go past your toes. Repeat on both sides.

Traveling Push-Up

None

Place the Terra-Core with the cushion surface facing up. Go down on your knees and place one hand in the center while the other hand is on the ground. Lower your body into a push-up by straightening your legs behind you and lowering your chest down to the cushion. As you push your body up from the cushion, you will then switch hands so the hand that was on the ground comes on top of the cushion in the center and your other hand goes onto the ground on the opposite side of the Terra-Core. Repeat the same movement on this side.

Romanian Twist

None

Place the Terra-Core with the cushion surface facing up. Grab a dumbbell and sit on top of the Terra-Core. Try to balance yourself on your glutes, lift both legs up and bend your knees. Keep the dumbbells close to your torso. Twist your torso to one side with the dumbbell in hand, as far as you can, then come back to the center and repeat the same movement on the other side.

Hip Thrust

None

Place the Terra-Core with the cushion surface facing up. Lie with your upper back supported on the cushion and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor, pressing through your heels and squeezing your glutes at the top of the movement. Repeat this motion (Tip: You can add a barbell across your hips for some added resistance)

Sumo Squat

None

Place the Terra-Core with the cushion surface facing up. Stand on top of the Terra-Core with your feet wider than shoulder-width apart and your toes slightly turned out. Place your hands out in front of you. Push your hips back and squat down, keeping your chest up and knees out.