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?

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:



Flat Bench Dumbbell Fly

Barbell Bench Press


Bent-over Row Standing


Dumbbell Curl – Standing

Hammer Curl – Standing


Dumbbell Overhead Triceps Extension

Rope Triceps Press-down

Abdominals & Obliques

Push ups

Cross arm ball crunch

Side bends – with or without dumbbells


Bridging Single Legged

Quadriceps & Hamstrings


Dumbbell Deadlifts




Calf Raises


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.

Recipe of the Week:  Coconut Flour Pancakes




About aspireperspirenourish

We are sisters who share a passion for healthy living! Each of us brings different knowledge and skills to this project, some similar experiences and a whole lot of shared passion for mindful, fit and nutritious living. This blog is our way of spreading our knowledge and passion about motivation, fitness and nutrition for everyday living. It is also our forum for finding like-minded people from whom we can learn. To learn more about us, please see our "About" page.
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