Update Consent

Tom Brady Total-Body Workout Review

I Tried Tom Brady's Full-Body Workout, and It's Great For Anyone Short on Time

Oct 24 2019

One of my slightly weird hobbies is trying out and reviewing the workouts that athletes and celebrities do. I'm a fan of all of Halle Berry's workouts (the ab workouts will leave you shaking), and I once did The Rock's workouts for a week and my arms have never been more sore.

I recently tried one of Tom Brady's full-body workouts and to no surprise, it was challenging but I liked it. In my opinion, this workout is great for all levels — even if you have no aspiration to be a professional football player. What I like the most about this workout is that it's quick to do and you determine how hard you go since the amount of reps you perform are until failure (doing as many reps as you can until you can't do anymore).

If you're short on time and want a workout that's going to challenge you and target all your major muscles groups, I recommend trying Tom's full-body workout.

Tom Brady's Full-Body Workout

Equipment needed: a superband and a pair of medium-weight dumbbells. Here's a guide on how to choose the right weight.

Be sure to warm up before starting the workout. Once you're warm, complete as many reps as possible for each of the following exercises. When you can no longer perform a rep, rest for 30 to 45 seconds, and then progress to the next movement. Complete one round of all the moves. Don't forget to cool down and foam roll afterward.

  1. Resistance band sprint: one set to failure
  2. Bent-over row: one set to failure
  3. Basic push-up: one set to failure
  4. Seated Russian twist: one set to failure
  5. Stiff-leg deadlift: one set to failure
  6. Bicep curl: one set to failure
  7. Overhead triceps extension: one set to failure
  8. Alternating forward lunge: one set to failure
  9. Overhead shoulder press: one set to failure
  10. Bodyweight squat: one set to failure
Image Source: POPSUGAR Photography / Matthew Kelly

1. Resistance Band Sprint

  • Anchor a superband to a stationary object like a squat rack, or place the band around your waist and have someone hold the band behind your back.
  • With the band comfortably around your waist, take about two to three steps forward. This will apply tension to the band. The further out you walk from the anchor point, the more resistance/tension you'll place on the band.
  • Start to pump your arms and legs, increasing your pace to a comfortable sprint. Be sure to keep your chest tall (you don't want to bend forward at your hips).
  • Continue to run in place until you can't anymore. With control, slow your pace down until you're no longer running, and step back so that there's no tension on the band.
  • If this move is too advanced, perform high knees.
Image Source: POPSUGAR Photography / Tamara Pridgett

2. Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many reps as possible.
Image Source: POPSUGAR Photography

3. Basic Push-Up

  • Start in a plank position with your arms and legs straight, shoulders above your wrists.
  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
  • If this is too difficult, do this exercise with your knees on the floor.
  • Perform as many reps as possible.
Image Source: POPSUGAR Studios

4. Seated Russian Twist

  • Sit on the floor with your knees bent. Pull your abs to your spine and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
  • Reach your arms out in front of you and twist your torso to the right, then to the left, to complete one rep/rotation.
  • Perform as many reps as possible.
Image Source: POPSUGAR Photography

Watch This!

Pop Quiz

Watch the Cast of Fear Street Play a Creepy Game of Horror Movie "Would You Rather"

5. Stiff-Leg Deadlift

  • Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
  • Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
  • This completes one rep.
  • Perform as many reps as possible.
Image Source: POPSUGAR Studios

6. Bicep Curl

  • Start by holding a dumbbell in each hand at the sides of the body.
  • Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
  • Moving with control, lower back to the starting position.
  • This counts as one rep.
  • Peform as many reps as possible.
Image Source: POPSUGAR Studios

7. Overhead Triceps Extension

  • Stand with your feet hip distance apart.
  • Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
  • Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
  • Perform as many reps as possible.
Image Source: POPSUGAR Photography

8. Alternating Forward Lunge

  • Stand tall with your feet hips-width distance apart, holding a dumbbell in each hand at your sides.
  • Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just gently tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
  • Repeat stepping with the left foot this time, completing a second rep.
  • Perform as many reps as possible.
Image Source: POPSUGAR Photography / Kathryna Hancock

9. Overhead Shoulder Press

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one rep.
  • Perform as many reps as possible.
Image Source: POPSUGAR Photography

10. Bodyweight Squat

  • Stand up straight with your head facing forward. Pick a spot at eye level to focus on.
  • Place your feet slightly wider than shoulder-width apart.
  • Push your chest up and outward and hold your hands straight out in front of you, palms facing down.
  • Begin the exercise by lowering your glutes down like you're going to sit on a chair or bench.
  • Continue down until your thighs are parallel to the ground. Your weight should be in your heels.
  • Finish the move by pushing up through your heels and rising back to the standing, or starting, position.
  • Perform as many reps as possible.
Image Source: POPSUGAR Photography

Want More?

POPSUGAR Would Like To Send You Push Notifications.