Ready to transform from skinny fat to strong and shapely? Pauline Nordin has designed a program to get you started! This muscle-building workout will tax your whole body with minimal gym time.

The workout is composed of mostly compound movements, which hit several muscle groups simultaneously. “This allows the most overload of the body as a whole,” explains Pauline. There are also exercises to improve stability (supermans) and muscular balance (unilateral triceps extensions). The volume is on the lower side, as Pauline designed this workout for those new to weight training for hypertrophy (muscle building).

Pauline reminds us that we must “constantly try to increase the weights used in any given rep range of the workout to see change in muscle strength and muscle growth.” Combine pushing to lift heavier weights with smart nutrition — sufficient calories and protein — and you will be on your way to a stronger, fitter physique.

A Few Tips

– Do this workout 2 times a week for 3-4 weeks, as your sole resistance training.

– To facilitate fat loss, Pauline suggests adding 3 interval sessions per week on opposite days of the weight training.


Exercise Descriptions & Tips


Standing with your feet shoulder-width apart and toes pointed slightly outward, squat down and grasp the bar using a mixed grip. Keeping your back flat, chest up, arms straight, eyes forward and weight in the heels, stand up by extending the knees and driving your hips forward. Make sure to not shrug or lean backwards.

Pauline’s Tip: Make sure you don’t round your lower back.


Position the bar on your upper trap muscles. Stand with feet shoulder width apart and toes turned out slightly. Keeping your abs tight and torso upright, lower down until your thighs are parallel to the floor. Focus on pushing through your heels as you drive upward toward the starting position.

Pauline’s Tip: Keep your head looking straight ahead throughout the set.

Seated Barbell Press

Position the bar in front of your neck. Press it upwards until your arms are extended overhead.

Pauline’s Tip: Don’t turn it into a chest exercise by leaning back.

Overhand Grip Bent Over Row

Bend forward the waist holding the bar with an overhand grip. Pull the bar to your upper waist. Return until arms are extended and shoulders are stretched downward.

Pauline’s Tip: You can do barbell rows with your upper body parallel to the floor or at a 45-degree angle.

Barbell Bench Press

Lie on a bench and grasp the barbell with a shoulder-width or wider grip. Lower the bar to your lower chest and push the barbell back up until arms are straight.

Pauline’s Tip: Keep your chest up and avoid raising the shoulder blades off the bench.

Standing Barbell Biceps Curl

With elbows at the sides of your waist, hold the barbell with your palms facing up. Keeping your elbows stationary, lift the barbell until your hands are close to your shoulders. Lower to start position and repeat.

Pauline’s Tip: Avoid swinging!

Unilateral Overhead Triceps Extension

With left arm overhead, bend at the elbow to lower the dumbbell to the back of your neck. Keeping the elbow stationary, press the dumbbell up until your arm is straight. Repeat all reps on left then proceed to the right arm.

Barbell Lunge

Beginning with your feet together and a barbell resting on your traps, take a big step forward with right leg. Descend to your lowest comfortable lunge position (strive for your back knee lightly touching the ground). Push through your front foot to return to the starting position. Complete all reps on the right leg then move on to the left leg. No rest between the left and right leg.

Pauline’s Tip: Avoid letting your front knee travel beyond your toes.

Straight Leg Hanging Leg Raise

Hang from a pull-up bar and raise your legs as high as you can. You can do these with straight legs and bent knees. Slowly return to the start position.

Pauline’s Tip: Make sure you curl up your pelvis to recruit your abs.

Flat Bench Ab Superman

Lie on a bench and support yourself with your hands under the bench. Lift your lower body and pelvis up towards the ceiling.

Pauline’s Tip: Focus on reaching with your feet as far away as possible instead of over your body.


Pauline Nordin, founder of the gutsy fat loss system Fighter Diet, is known for her no nonsense approach to training and nutrition. Pauline was a coach for the Nordic version of “The Biggest Loser,” where she led her team to victory. She is also the star/creator of “The Butt Bible” by NBC/Universal, a workout video that will beat any backside into shape. Born in Sweden, Pauline moved to the United States to pursue her dreams.

For more from Pauline Nordin, check out her Bootcamp Workout and Ask The Fighter Diet Girl Videos.

For more Pauline Nordin, visit the following links: