This Total-Body Strength Workout Builds Lean Muscle

If, like thousands of women in South Africa, you’re looking to try out one of the many fitness races around the country, you’re likely looking to build lean muscle. This total-body strength workout does just that – and includes a killer finisher that might just make you podium-ready. 

Why Muscle Is The Secret Sauce 

Combining explosive cardio and plenty of total-body strength workouts helps pile on lean, fat-burning muscle that promotes overall fitness and sculpts toned arms, butts and stomachs. “Strength training ensures that even as you become fatigued, you’re still strong enough to maintain good posture and perform the moves correctly,” explains James White, previously CEO of Roark Gyms. Add high-intensity cardio and you’ll torch fat, too, revealing all that sexy lean muscle you’ve been building.

Total-Body Strength Workout

This total-body strength workout, designed by James White, previously CEO of Roark Gyms, has all the ingredients to turn you into a race-day champion. Plan your workout so you have some rest days in between (e.g. Monday, Tuesday, Thursday, Saturday). The workout is aimed at moderately fit women. Beginners should keep the weights light, reps low and time short. Aim to increase these as you get stronger. 

Equipment: kettlebell (8/12kg); box/high step; barbell; medicine ball (5kg)

Time: 30 minutes

Rounds: 3 

1. Air Squats 

Reps: 10 x2 

1. Stand upright with your feet slightly wider than shoulder-width apart, toes pointing slightly outward. Raise your arms overhead, palms facing inwards. 
2. Engage your core, keep your chest lifted, and push your hips back as if you are sitting in a chair. Bend your knees, keeping your weight in your heels. Aim to lower your butt all the way to the floor. Maintain a neutral spine and keep your back flat. Your hips should be at or just below knee level.
3. Press through your heels to return to the starting standing position. That’s one rep. 

READ MORE: 8 Go-To Exercises That Burn The Most Calories 

2. Forward & Backward Lunges 

Reps: 20 x2 

1. Stand with your feet hip-width apart. 
2. Take a large step forward with your right foot, ensuring your feet are far enough apart to allow a full range of motion.
3. Lower your body until both knees are bent at approximately a 90-degree angle. Your front thigh should be parallel to the ground and your back knee should hover just above the floor.
4. Push forcefully off your front foot (right foot) to extend your knees and hips and return to the starting position. Repeat with the left foot, alternating until 20 reps are complete. 
5. Take a large step backward with your right foot, landing on the ball of the foot. 
6. Lower your body until both knees are bent at a 90-degree angle. Your front knee should be aligned over your ankle, and your back knee should point toward the ground. 
7. Push through the heel of your front foot (left foot) to extend your knees and hips and return to the standing position.
8. Repeat with the left foot, alternating until 20 reps are complete. 

3. Weighted Forward & Backward Lunges 

Reps: 20 x2 

1. Stand with your feet hip-width apart, holding a kettlebell in both hands. 
2. Take a large step forward with your right foot, ensuring your feet are far enough apart to allow a full range of motion.
3. Lower your body until both knees are bent at approximately a 90-degree angle. Your front thigh should be parallel to the ground and your back knee should hover just above the floor.
4. Push forcefully off your front foot (right foot) to extend your knees and hips and return to the starting position. Repeat with the left foot, alternating until 20 reps are complete. 
5. Take a large step backward with your right foot, landing on the ball of the foot. 
6. Lower your body until both knees are bent at a 90-degree angle. Your front knee should be aligned over your ankle, and your back knee should point toward the ground. 
7. Push through the heel of your front foot (left foot) to extend your knees and hips and return to the standing position.
8. Repeat with the left foot, alternating until 20 reps are complete. 

READ MORE: This Home Leg Workout Requires Zero Equipment But It’ll Turn Your Lower Body Into Jelly

4. Box Jumps 

Reps: 6 x3 

1. Stand facing the box, about a foot away, with your feet shoulder-width apart. Your knees should be slightly bent in an athletic stance.
2. Bend your knees and push your hips back into a quarter- or half-squat position. Swing your arms backward behind your torso to gather momentum.
3. In one explosive movement, swing your arms forward and push forcefully through your feet to jump up onto the box. Drive your hips and knees into full extension. Focus on getting height, not distance.
4. Land on the box with both feet at the same time, leading with the balls of your feet, and allow your knees and hips to bend to absorb the shock (landing in a mini-squat). Ensure your entire foot is on the box and your stance is stable.
5. Fully extend your hips and knees to stand up straight on top of the box. This is important for completing the rep and demonstrating control.
6. Do not jump backward off the box. Step down carefully, one foot at a time, to return to the starting position. This safe dismount helps prevent injuries, especially to the Achilles tendon.

5. Heavy Deadlifts 

• 1 set of 10 at 50% of your max weight 
• 1 set of 5 at 60% 
• 1 x 3 at 70% 
• 1 x 2 at 80% 
• 5 sets of 1 at 90% of your max weight 

1. Stand with your feet hip-width apart, so the barbell is positioned directly over the middle of your feet.
2. Without bending your knees yet, push your hips back and hinge forward from your waist to bend over and grab the bar.
3. Your hands should be placed on the bar just outside of your legs, with a shoulder-width grip. Use a standard double-overhand grip (palms facing your body) for lighter weights.
4. Once you are gripping the bar, bend your knees and drop your hips down until your shins gently touch the bar. Lift your chest up and tighten your back muscles to create a flat, neutral spine. Your hips should be lower than your shoulders, and your shoulders should be slightly in front of the bar.
5. Take a big breath and hold it, bracing your core. Push down through your entire foot as if you are trying to push the floor away. Stand tall with locked knees. 
6. Lower the weight to start. That’s one rep. 

READ MORE: 6 Powerful But Simple Fitness Tips That *Actually* Work (Plus, What’s Holding You Back) 

6. Burpee Ball Slam Ladder with 250m Row 

Burpee ladder: Do 10 burpee ball slams, then 9, then 8, and so on, until one. 

In between sets, row 250 metres, making sure your rowing speed is between 2:00 and 5:00 minutes per kilometre. 

• Round 1: 10 Burpee Ball Slams, then 250m Row
• Round 2: 9 Burpee Ball Slams, then 250m Row
• Round 3: 8 Burpee Ball Slams, then 250m Row
• Round 4: 7 Burpee Ball Slams, then 250m Row
• Round 5: 6 Burpee Ball Slams, then 250m Row
• Round 6: 5 Burpee Ball Slams, then 250m Row
• Round 7: 4 Burpee Ball Slams, then 250m Row
• Round 8: 3 Burpee Ball Slams, then 250m Row
• Round 9: 2 Burpee Ball Slams, then 250m Row
• Round 10: 1 Burpee Ball Slam, then 250m Row

Burpee Ball Slam:

1. Stand upright with the medicine ball on the floor.
2. Bend down and place your hands on the floor, then jump or step your feet back into a plank position. A push-up is optional, but not required.
3. Jump or step your feet back in towards your hands so you are in a crouching position.
4. Stand up, lifting the medicine ball overhead, extending your body fully.
5. Slam the ball forcefully into the ground. Ensure you use a soft, non-bouncing medicine or slam ball for safety. This completes one rep. 

250m Row: Row 250 meters on a rowing machine during each round. Focus on powerful, consistent strokes to maintain speed.

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