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Daniel Strong Total Body Workout


By Sean Foy, MA
Daniel Plan Health and Fitness Coach

Daniel Strong Total Body3 Workout
Level 3

For those of you who are following along in The Daniel Plan book, and  have already worked through Level 1 and Level 2 of The Daniel Strong Program, now you are ready to graduate to Level 3.  If you aren’t familiar with Level 1 & 2, check them out in The Daniel Plan: 40 Days to a Healthier Life.  If you haven’t been exercising regularly, you definitely want to start with Level 1 and work your way up to Level 3.  If you’re already in top notch shape, and looking for a challenge, Level 3 is ready for you to conquer!

The Level 3 workout will increase your metabolism, boost your energy and strengthen your entire body! Just remember before performing this or any other exercise, be sure and warm your body up for 3-5 minutes.  Remember to move at your own pace with slow and controlled movements.

To complete the Daniel Strong Total Body3 Workout, perform as many repetitions as you can of each exercise below in 45 seconds. Then rest 15 seconds in between each exercise. Once you’ve completed all exercises, rest for 1-2 minutes and then complete an additional set for a total of 3-5 complete sets (Total workout duration is 30-60 minutes):

  1. Overhead Body Weight Squats: 45 seconds/15 seconds rest    

    Stand with your feet spread shoulder-width apart. Hold your arms over your head. Your lower back should be naturally arched. Brace your core and hold it that way.

    Lower your body as far as you can by pushing your hips back and bending your knees, as if you are sitting down. Pause, then slowly push yourself back to the starting position.

    Tips: Keep your weight on your heels, not your toes, for the entire movement. Your knees should stay over the centers of your feet as you squat. Your torso should stay as upright as possible. Don’t let your lower back round.

  2. Iso Explosive Jump Squats: 45 Seconds/15 seconds rest

    Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. With your feet spread shoulder‐width apart, push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Your torso should stay as upright as possible. Don’t let your lower back round. Keep your weight on your heels, not your toes. Your knees should stay over the centers of your feet during your squat.

  3. Push-Ups: 45 seconds/15 seconds rest

    Position with your hands slightly wider than your shoulders. Your body should form a straight line from your ankles to your head. Brace your abdominals—as if you were about to be punched in the gut—and maintain that contraction for the duration of this exercise. This helps keep your body rigid and doubles as core training. Lower your body until your chest nearly touches the floor. Tuck your elbows as you lower your body so that your upper arms form a 45‐degree angle with your body in the bottom of the movement. Pause at the bottom and then push yourself back up.

    For a modified push-up, instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.

  4. Iso Explosive Jump Squats: 45 Seconds/15 seconds rest

    (See #2 for instructions)

  5. Body Weight Walking Lunge: 45 seconds/15 seconds rest

    Stand with your arms by your sides, cross your arms in front of your chest, or place your hands on your hips or behind your ears. Step forward with your right leg and slowly lower your body until your front knee is bent as close to 90 degrees as possible. Pause, bring your back foot forward and move into a lunge on that leg.

  6. Iso Explosive Jump Squats: 45 seconds/15 seconds rest

    (See #2 for instructions)

  7. Side Plank Reach Under: 45 seconds/15 seconds rest

    Lie on your left side with your knees straight. Prop up your upper body on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Raise your right arm above you so that it’s perpendicular to the floor. Reach under and behind your torso with your right hand, then lift your arm back up to the starting position. Alternate sides.

  8. Iso Explosive Jump Squats: 45 seconds/15 seconds rest

    (See #2 for instructions)

  9. Push-Ups: 45 seconds/15 seconds rest

    (See #3 for instructions)

  10. Iso Explosive Jump Squats: 45 seconds/15 seconds rest

    (See #2 for instructions)

To increase the intensity of this workout increase the number of sets you perform (e.g. from 3 to 4 or 4 to 5) as well as decrease your rest interval and or add weights to movements such as squats and lunges. In no time you’ll be Daniel Strong!

Remember to Win Today!
God’s strength!
Coach Sean