This five-day program from Jen Romanelli, a personal trainer and co-owner of Trooper Fitness, is all about building total-body strength. Day three's powerhouse routine really delivers on that promise.

You'll start with a quick warmup to wake up your muscles. Then, you'll move on to seven explosive moves that target every muscle, from your quads and hamstrings to your abs, chest, and back.


Complete the exercises as straight sets, except for exercises 3A (bodyweight squats) and 3B (standing elbow-to-knee raise), which you will do as supersets. (You’ll do a set of A and then a set of B before resting.)

Depending upon your ability, you may increase or decrease the rest periods between sets.

For more total-body work

Check out our favorite 25 strength-training exercises for the best upper-body workout of all time, our seven best exercises to build brute strength, and our favorite 20-minute total-body workout.

For a complete archive of our daily quick-hit routines, go to