Top-to-Bottom Strength Workout

Some mornings at the gym I just want to do my workout and get out – no thinking, no fuss. Do you know what I mean? On those days I show up without a plan and follow my instincts using a top-to-bottom pattern.

What is Top-to-Bottom Workout?

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This is my version of going into autopilot. For an overall workout to target the major muscles, I start with strength exercises that work the muscles from the top of my body all the way down to my feet. Doing this helps me remember what exercises to do and gives me a pattern to follow.

Sample Workout

The workout includes 1 or 2 exercises for major muscles and takes about 30 minutes for 3 sets of 12 repetitions. You can add more exercises per muscle, add/reduce repetitions, add/reduce weight, or add/reduce sets.

Do what feels right on that day. Here’s a sample:

Shoulders

Chest

Flat Bench Dumbbell Fly

Barbell Bench Press

Back

Bent-over Row Standing

Biceps

Dumbbell Curl – Standing

Hammer Curl – Standing

Triceps

Dumbbell Overhead Triceps Extension

Rope Triceps Press-down

Abdominals & Obliques

Push ups

Cross arm ball crunch

Side bends – with or without dumbbells

Glutes

Bridging Single Legged

Quadriceps & Hamstrings

Squats

Dumbbell Deadlifts

Lunges

Calfs

Calf Raises

Variations

There are so many variations to the sample exercises above. You can use a Swiss ball, bench (flat or incline), or the floor. You can lunge forward, backward, sideways; you can use dumbbells, barbells, bodyweight, and so on.

Just go with the flow and give it a try.