Total Body Workout Plan


  • Allow 1 min rest between sets
  • Allow 3 minutes rest between exercises
  • Make sure you drink plenty of water!

Always start any exercise plan with a full-body warm up.

This helps to prevent injury, enhances performance, and improves blood flow to your muscles. All of which will help you to get the most out of your workout.

Warm up Exercises

  • Exercise 1: Squat to Knee lift – 3 sets x 10 reps on each side
  • Exercise 2: Spotty dogs – 3 sets x 1 min
  • Exercise 3: Jumping Jacks – 3 sets x 1 min

FIT TIP: Note that you can place a ‘squat-pause’ during jumping jacks to add intensity to the movement!

Main Workout Exercises

  • Exercise 1: Incline press ups – superset with – Decline press-ups – 3 sets x 8-10 reps for each one.
  • Exercise 2: Tricep dips – 3 sets x 12-15 reps
  • Exercise 3: Tricep push ups – 3 sets x 8-10 reps.
  • Exercise 4: Squat, curl, press! – (use a medium weight) – 3 sets x 12 reps
  • Exercise 5: Weighted punches (all kinds – just have fun!) – 3 x 1 min

FIT TIP: If you are unable to complete tricep dips or push ups/planks of any kind you can start on your knees! Remember: everyone starts somewhere!

Ab Exercises

3 rounds of:

  • Superman curls with arm/leg extension – 10 on each side
  • Shoulder-touch planks – 30 Seconds
  • Elbow to hand planks – 30 seconds

FIT TIP: Make sure you always continue breathing during isometric exercises like planks – this is important to regulate blood pressure. Also, try to focus on tensing your whole body in order to support your core during the movements – you will be surprised how much longer you them hold it for!


Faster recovery.
Less soreness.
Healthy blood circulation.

It is important after any training session to allow your body to re-regulate and return to normal. This not only avoids blood-pooling but also brings your heart rate back down and aids in the recovery of your muscles.

Try to take at least 10 seconds for each position shown to maximise recovery. You can also find a post-workout stretch here in the Yoga Flows area of Boat Fit.

This Total Body Workout is suitable for all levels of ability and will boost daily calorie-burn, increase strength and tone all over.

Simply adjust more challenging movements to suit your own level – if you can’t complete all the reps then all that matters is each time you attempt it, you push yourself a little harder.