The go-hard-or-go-home total-body strength workout

Intensive total-body strength workouts are a great way to boost endorphin levels, challenge your abilities and increase your calorie burn. The goal with intensity is usually “less is more,” so you push as hard as you can for a short amount of time.

The program below requires each exercise to be completed in as many repetitions as possible for 30 seconds, then rest for 30 seconds before continuing to the next move.

After you have completed all four moves, immediately begin the second round.

Complete three to five sets depending on your fitness level.

Barbell squat and press

- you will need a 5-10 kg barbell
- stand with your feet hip-distance apart
- keep your hands wider than your shoulders, use a overhand grip, and hold the barbell in front of you near chest level
- bend your knees, lower your hips into a squat, and keep your chest up
- as you return to standing, press the bar over your head with your arms fully extended and elbows slightly bent
- lower the bar to the starting position and repeat

Straight-leg deadlift

- you will need a 10-20 kg barbell
- stand with your feet pointing straight and hip-distance apart
- keep your hands shoulder-width apart with an overhand grip, and hold the barbell in front of your thighs
- draw your belly button in to activate your core and support your lower back
- hinge your hips back so the bar lowers down your legs toward your knees
- allow your knees to bend slightly and keep your back straight - once the bar has reached your shins, pause and return to the starting position

Runner’s lunge to knee skip

- begin in a runner’s lunge with your left leg extended back, your right foot under your right shoulder, and your fingertips touching the floor on either side of your foot
- jump off of your right foot, lift yourself up and drive your left knee high into the air
- upon landing, immediately return your left leg to the starting position and do as many reps as possible for 30 seconds, then switch sides

Barbell push-up and rollout

- you will need a 5-10 kg barbell
- kneel on the floor with your hands shoulder-width apart on the barbell in front of you
- keeping the bar in place, lower yourself into a push-up position toward it
- keep straight and roll the bar forward by straightening your arms until you feel the effort in your core
- keep your arms straight and roll the bar back to the starting position (that is one rep)

Our fitness expert can be contacted on Facebook and Instagram.