Total Body Workout: Arms, Legs, Abs, Cardio

Hello and Happy Thursday! I have another total body workout coming your way today and this is a tough one.

I created this workout to complete during Chase’s morning nap last week because I wanted a total body workout that would hit all the major muscle groups but still include a burst of high-intensity cardio to spike my heart rate.

Total Body Workout

Total Body Workout that targets the ARMS, LEGS and ABS with bursts of CARDIO

You do need some equipment for this one – a set of dumbbells and a stability ball – but if you do not have access to a stability ball, I have provided alternate exercises below that do not require one.

The workout includes three blocks with an upper body, lower body, core and cardio exercise. Perform each one for one minute before moving immediately onto the next. Repeat each block for a total of three rounds before progressing to the next block. If you decide to give it a try, please let me know! And, as always, please be sure to listen to your body and rest as needed.

Exercise Demonstrations

Picture demonstrations of all of the exercises found in this workout are included below. Please click the links provided for more detailed instructions to ensure proper form.


bicep curls

plie squat


high knees


plyo push up


squat jump with knee tuck


triceps dips

hamstring stability ball curls


stability ball pass through

jumping lunges


Additional Total Body Workouts


Total Body Tabata Workout -- Killer Cardio Workout!

You may also find additional total body workouts on my Total Body Workouts Pinterest Board!


  1. says

    Do you have any tips on how to do hard workouts when you have a new baby and don’t sleep? I continued to get up and workout after having my son and just caffeinated myself throughout the day to keep going. I still didn’t make any progress at all until after he started sleeping through the night and I was able to get sleep too. Because of this, I am thinking it not even worth it to forgo sleep to workout when this one is born (I am currently 6 months preg). Any advice would be appreciated!


    • says

      Honestly, the only way I kept up with my workouts when Chase was not sleeping through the night was to do them first thing in the morning during his morning nap. I basically made that my “schedule” and would shoot for a 20 minute workout or something way more attainable/time-friendly than my old pre-baby 50-60 minute workouts. But I will wholeheartedly admit that I became WAY more consistent when I discovered a gym with childcare. By the end of the day, my energy is gone, so I really find that working out first thing in the morning keeps me consistent… and CHILD CARE at the gym is HUGE. (Truth be told, that’s probably my biggest motivator because it’s literally the only 45 minutes of the day when I am not the one watching Chase, so it really is my “me” time.) Also, BIG congrats to you on your pregnancy!!! So exciting! <3


    • says

      I feel like this probably goes without saying, but I would also add to remember to give yourself some grace. If you are tired and exhausted and can use whatever time you would use to work out to sleep, DO THAT. Rest/recovery is more important than getting back to the gym. You have plenty of time to do that and as I’m sure you know, the months with a baby seem to fly by!


  2. Kathy says

    This might be a silly question, but how do you pulse a bicep curl at the bottom? Another random question, you may have already addressed this earlier, but did you quit your job as a fitness instructor to stay at home, or do you plan to go back later?


    • says

      When you get to the bottom of the bicep curl, pulse up so you’re curling about halfway before coming back down (x3!) before curling ALL the way up! 🙂 As for your instructor question, I left when I had Chase and the gym where I teach didn’t offer childcare until a baby could sit up (which for Chase didn’t happen until he was 7 months old) but now I’m on the sub list!


  3. says

    Superb post Julie! I always enjoy working out and frequently try new program to keep working-out interesting. thanks for sharing. Looking forward to try this program.


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