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"&amp;lt;p&amp;gt;Position the feet on the ball and hands about shoulder-width apart on the floor.\u00A0 If this is too difficult, roll back on the ball so that your shins or thighs are resting on the ball.\u00A0 Bend the elbows, going as low as you can and push back up, repeating for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides.\u00A0 Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes.\u00A0 Push through the heels and butt to stand and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Get into pushup position on the knees (easier) or the toes (more difficult). Place one hand on a medicine ball and keep the other on the floor. Lower into a pushup and, as you push back up, roll the ball across the floor to the other hand and do another pushup. Continue rolling the ball back and forth for each pushup for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Position the ball against the wall and lean against it, holding weights.\u00A0 Keeping the weight on the right foot, lift the left foot off the ground or keep the toe down if you need it for balance.\u00A0 Lower just a few inches into a one legged squat and stand up.\u00A0 Repeat for 16 reps on each leg.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Hold a heavy barbell and tip from the hips, back flat and knees bent to protect the back.\u00A0 Pull the barbell into the belly button, squeezing the back.\u00A0 Take it back down and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Holding weights, get in a staggered stance, one foot forward and one foot back, about 3 feet apart.\u00A0 Bend the knees and lower into a lunge bringing the knees to 90 degrees.\u00A0 Press into the front heel to stand up and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Place left foot on a step and hold a medium weight in the right hand. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 16 reps, then switch sides.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet hip-width apart, the ball of the left foot resting on the paper plate or Gliding Disc. You can use a towel if you&amp;amp;#39;re on a hardwood floor.\u00A0 Bend the right leg while sliding the left foot backwards into a lunge position.\u00A0 Slowly slide the left foot back to start, pushing into the plate and repeat for 16 reps on each side.\u00A0 Hold weights for more intensity.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Hold a barbell with hands wider than shoulders, elbows bent like goal posts.\u00A0 Keep the abs braced as you push the weight over head.\u00A0 Lower until the hands are next to the ears and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand in a wide stance with toes out at about a 45-degree angle and hold a heavy dumbbell or kettlebell (shown) in both hands.\u00A0 Bend into a squat, going as low as you can while keeping the knees in line with the toes.\u00A0 Push into the heels to come up and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Sit or stand and hold one weight in the right hand, elbow bent like a goal post.\u00A0 Push the weight up and overhead.\u00A0 Lower, bringing the weight next to the ear and repeat for 16 reps on each side.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Put a paper plate or a Gliding Disc under the left foot and hold a weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight.\u00A0 Squat as low as you can, bringing the weight towards the floor.\u00A0 Push back up, sliding the left foot in as you stand repeating for 16 reps on each side.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Lie on a bench and hold a heavy barbell in a narrow grip (hands about shoulder-width apart). Begin with the bar straight up over the chest, palms facing out. Bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Push the weight back up and repeat for 16 reps.\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Stand with feet hip-width apart, weights in front of thighs.\u00A0\u00A0 Keeping back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back.\u00A0 Squeeze glutes and hamstrings to raise back up.\u00A0 All movement is from the hips, so don&amp;amp;#39;t round the back.\u00A0 Repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Lie down on left side, hips and knees stacked.\u00A0 Wrap the left arm around torso so that left hand is resting on the right waist.\u00A0 Place the right hand on the floor in front of you, palm parallel to the body.\u00A0 Squeeze the triceps and push your body up.\u00A0 Lower and repeat before switching sides. Repeat for 10 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Hold weights in both hands and begin by shifting the weight to your left foot.\u00A0 Lift the right leg straight up behind you as you tip from the hips (back straight), lowering until your torso and leg are parallel to the floor, weights close to the leg. Push through the heel and stand up, lowering the back leg and repeat for 16 reps on each side.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Hold a heavy barbell with hands shoulder-width apart.\u00A0 Contract the biceps to curl the weight towards the shoulder.\u00A0 Lower back down and repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;On hands and knees lift one leg up, knee at a 90-degree angle and put a weight behind the knee.\u00A0 Make sure the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.\u00A0 Lower and repeat for 16 reps on each side.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Sit on the ball holding weights and walk forward until you&amp;amp;#39;re at an incline, arms straight.\u00A0 Curl the weights up towards the shoulder and lower back down, keeping a slight bend in the elbow at the bottom.\u00A0 Repeat for 16 reps.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Sit on the ball and slowly roll down the ball, walking your feet forward until you&amp;amp;#39;re sitting at an incline, knees bent.\u00A0 Place a paper plate or &amp;lt;a href=&amp;quot;https://www.verywell.com/total-body-workout-with-gliding-discs-1230749&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;glider&amp;lt;/a&amp;gt; under your left heel and straighten that leg straight out in front of you, right knee bent.\u00A0 Push through the heel of your right foot to push up on the ball (as in a leg press).\u00A0 As you press up, drag that left heel on the floor, pressing into the paper plate as much as you can.\u00A0 Lower and repeat for 16 reps on each side.&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/total-body-challenge-supersets-3572179>