© National Strength & Conditioning Association

Volume 23, Number 2, pages 30–33

Eight-Week Total-Body Conditioning

Workout
Michael Wood, BS, CSCS
FitForAll.com
Boston, Massachusetts
Sports Performance Group
North Attleboro, Massachusetts

Chris McNally, BS
FitForAll.com
Boston, Massachusetts

Keywords: body composition; circuit weight training;

exercise; conditioning.

THE 8-WEEK TOTAL-BODY CON- caloric deficit will not be achieved Starting an exercise program
ditioning workout (8-week TBC) is and may reduce the effectiveness may be too overwhelming for some
a unique exercise routine that will of changes in body composition individuals to concurrently focus
successfully improve fitness levels and fat loss. Trainees are first ed- on both exercise and nutrition in-
and body compositional changes ucated on proper exercise tech- tervention. Therefore, trainees are
in men and women of all ages. The nique involving the 8 exercises in instructed to concentrate on in-
program combines aerobic exer- the program. They are then edu- tensity levels and maintaining
cise and circuit weight training (1) cated on the importance of exercise consistency in the exercise portion
utilizing rest periods of 30–60 sec- frequency, intensity, duration, and of the program during the first 8
onds between exercises. During exercise target heart rate, as well weeks. Following the positive ex-
aerobic sessions, target heart rates as the effects these factors have on perience from the completion of
of 70–75% and 80–85% are main- maximizing changes in body com- the 8-week TBC program, coun-
tained. During circuit weight train- position and fat loss. seling by a registered dietitian may
ing, target heart rates of 70–85%
are maintained. Trainees wear
heart rate monitors to insure fast
and efficient readings. When Table 1
trainees maintain a target heart Eight-week Total-body Conditioning Protocol
rate throughout the program, the
cumulative effect of additional Monday Aerobic 60 min at 70–75% THR
calories expended may be an addi- Tuesday Aerobic/CWT 30 min at 80–85% and 30 min of CWT
tional key element to elicit maxi- Wednesday Off Recovery day
mum changes in body composition Thursday Aerobic 60 min at 70–75% THR
and fat loss (2). Caloric intake Friday Aerobic/CWT 30 min at 80–85% and 30 min of CWT
Saturday Aerobic 60 min at 70–75%
should be constant and not in-
Sunday Off Recovery day
creased; otherwise, a negative

30 Strength and Conditioning Journal April 2001

be added during a second 8-week
session of the program. Table 2
Eight-week Total-body Conditioning Program
■ Fitness Assessment
To monitor progress, a baseline Week Exercise Sets Repetitions
1 Step-up 1 8
fitness assessment is completed
Chin-up 1 8
at week 1, and a follow-up assess- Bench press 1 8
ment at week 10. During week 1, Hanging abdominal 1 8
the evaluation procedures are re- Push press 1 8
peated twice involving 3 days of Bicep curl 1 8
rest between testing days. The Dip 1 8
best scores represent the baseline Side-lying oblique 1 8
measurements. Body composition 2 Step-up 2 8
measurements are taken by the Chin-up 2 8
Bench press 2 8
same strength and conditioning
Hanging abdominal 2 8
specialist 3 times and averaged Push press 2 8
during pre- and posttesting. The Bicep curl 2 8
same testing protocol is repeated Dip 2 8
during week 10 to measure Side-lying oblique 2 8
progress (see assessment form, 3 Step-up 2 10
Appendix 1). Chin-up 2 10
Bench press 2 10
■ Aerobic Component Hanging abdominal with rotation 2 10
Push press 2 10
Trainees perform 5 aerobic ses- Bicep curl 2 10
sions per week for 8 weeks. Three Dip 2 10
of the workouts are 60 minutes in Side-lying oblique 2 10
duration at 70–75% of the predict- 4 Step-up 2 12
ed maximum heart rate (220 – age Chin-up 2 12
× 70–75%). The other 2 aerobic Bench press 2 12
workouts are 30 minutes in dura- Hanging abdominal with rotation 2 12
Push press 2 12
tion at 80–85% of the predicted
Bicep curl 2 12
maximum heart rate (see Table 1). Dip 2 12
All sessions require the use of a Side-lying oblique with 4-kg medicine ball 2 12
heart rate monitor to ensure safe, 5 Backward lunge 2 8
accurate, and high-quality train- Pull-up 2 8
ing sessions during all 40 work- Incline bench press 2 8
outs. The aerobic workouts can be Stability ball abs 2 8
split up and done throughout the Upright row 2 8
day if there are time constraints. Bicep curl 2 8
Dip 2 8
Aerobic work can also be done on
Side-lying rotation with 4-kg medicine ball 2 8
more than one piece of equipment 6 Backward lunge 3 10
if desired (walking, hiking, run- Pull-up 3 10
ning, biking, rowing, etc.) Incline bench press 3 10
Stability ball abs 3 15
■ Strength/Endurance Upright row 3 10
Component Bicep curl 3 10
Dip 3 10
Participants perform two 30-
Side-lying rotation with 4-kg medicine ball 3 10
minute workout sessions per 7 Backward lunge 3 12
week involving a series of 8 exer- Pull-up 3 12
cises with 30- to 60-second rest Incline bench press 3 12
periods between sets. Multiple- Stability ball abs with rotation 3 20
joint movements are primarily Upright row 3 12

April 2001 Strength and Conditioning Journal 31

 Table 2
(Continued)

Bicep curl 3 12
Dip 3 12
Side-lying rotation with 5-kg medicine ball 3 12
8 Backward lunge 3 15
Pull-up 3 12
Incline bench press 3 15 Wood
Stability ball abs with rotation 3 24
Upright row 3 12 Michael Wood, BS, CSCS, is pro-
Bicep curl 3 12 gram manager at FitForAll.com
Dip 3 12
and director of the Sports Perfor-
Side-lying rotation with 5-kg medicine ball 3 15
mance Group in Boston, MA. He
was previously employed (1994–
99) at the Nutrition, Exercise
Physiology, and Sarcopenia Lab at
preferred, but some single-joint exercises to effectively achieve the Jean Mayer USDA Human Nu-
movements are used. The idea is changes in body composition and trition Research Center on Aging
to use the exercises in an order fat loss. A well-designed circuit at Tufts University in Boston. He
that keeps the trainee’s heart rate weight-training program, using holds a BS in human performance
in the appropriate target heart primarily multiple-joint move- and fitness with a concentration
rate range. Other exercises may be ments, keeps participants in their in exercise physiology from the
substituted based on the trainee’s appropriate target heart rate University of Massachusetts at
fitness level. The strength/en- ranges and may aid in total caloric Boston, an AS in physical therapy
durance component may be done expenditure. The use of heart rate (PTA) from North Shore Communi-
either immediately before or fol- monitors in the program can help ty College in Beverly, MA, and was
lowing the 30-minute aerobic ses- ensure safe, accurate, and high- recently voted Best of Boston by
sion. It may take 1–3 sessions to quality training sessions. Initial Boston Magazine.
find the correct resistance to com- and follow-up fitness assessments
plete the desired number of repeti- will record progress and help keep Chris McNally, BS, is vice presi-
tions. There will be 16 circuit motivation at an elevated level dent of programming at Fit-
weight-training sessions during throughout the program. Athletes ForAll.com in Boston, MA. He has
the 8-week period (see Table 2). and general public exercisers over 10 years of experience in cre-
The rest periods (between 30 and whose goals include general fit- ating health and fitness programs
60 seconds) will depend on the ness, changes in body composi- for children and young adults. He
condition of the trainee and the tion, and fat loss may benefit from holds a bachelor of science in edu-
reading of the heart rate monitor. trying this program. ▲ cation from the University of Con-
The intensity for circuit weight necticut and certification from the
training workouts should be ■ References American Council on Exercise.
70–85% of the predicted maxi- 1. Astrand, P.O., and R. Rodahl.
mum heart rate. In some cases, Textbook of Work Physiology:
for safety, rate of perceived exer- Physiological Basis of Exer-
tion may also be used, especially cise. New York, NY: McGraw-
with deconditioned trainees. Hill, Inc., 1986. pp. 447.
2. Hawley, J., and L. Burke.
■ Conclusion Peak Performance: Training
The 8-week TBC program uses a and Nutritional Strategies for
carefully monitored program of Sport. Australia: Allen and
aerobic and circuit weight training Unwin, 1998. pp. 243–246.

32 Strength and Conditioning Journal April 2001

 Appendix 1
Eight-week Total Body Conditioning Fitness Assessment

Name Age Height

Percent
Pre Post Change change Comments

Date
Weight
Right arm (1) Taken at midpoint of upper right arm
Waist (2) Level of umbilicus (navel)
Hips (3) Legs together, middle of buttock
Thigh (4) Under the gluteal furrow
4-site sum (1–4) Total of 4 sites—in inches (or cm)
WHR Waist/hips—men < 0.90, women < 0.80
BMI Weight (kg)/height (m)2
Percent body fat Jackson and Pollock 3-site formula
Fat weight Body weight (lbs) × percent body fat
LBM (muscle) Subtract fat weight from body weight
Tricep* Midpoint of flexed right upper arm
Chest^ Between underarm and nipple
Suprailium* Above iliac crest
Abdomen^ 3-cm lateral to umbilicus
Thigh*^ Anterior thigh, midway point
3-site sum Total mm of 3 sites
Step test 3-min aerobic test using post-HR
Sit-up Maximum number in 1 min
Push-up Maximum number
Stair climb 1 flight for time
RM bench Most weight lifted (5–10 RM)
MB throw Seated throw (4–5 kg ball)
Agility drill Using shuttle run, cones, or bench jumps
Pull-ups Pronated grip, maximum number
Chair stand Time needed to complete 10 repetitions
Vertical jump Jump height determined by Vertec
T-test Test for acceleration, speed, and agility

*^ = Locations for skinfolds.

* = Female skinfold sites (tricep, suprailium and thigh).
^ = Male skinfold sites (pectoral, abdomen, and thigh).

April 2001 Strength and Conditioning Journal 33