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July 04, 2020 1 min read

Call me a freak, but I LOVE multitasking and efficiency. Brushing my teeth while showering, check! Writing this article while watching Hulu, check!

So let's take this efficiency into the weight room, and help you hit more muscle groups in less time.

This is a list of exercises that hit multiple muscle groups all in one fluid motion. If you haven’t seen or performed the exercise before, be sure to consult a lifting buddy, trainer, or online instructional video to learn proper form. When in doubt, start light to get the form down first!


Burpee example

Strengthen your legs, hips, glutes, core, arms, chest, and shoulders. This is the classic full-body exercise!

Muscle Ups

Muscle Up Example

Work muscles in your back, shoulders, arms, and core.


Clean and Press

Clean and Press Example

Uses the muscles in the arms, low back, and core.

Push Press

Push Press Example

Strengthens the glutes, hamstrings, quads, core, back, shoulders, and arms.

Push-Ups With Rows

Push Ups and Rows Example

Works the arms, chest, back, and core.

Squat to Press (A.K.A. Thrusters)

Thrusters Example

Uses the glutes, quadriceps, hamstrings, core, back, shoulders, and arms.

Kettlebell Swings

Kettlebell Swings Example

Utilize core strength for stabilization and works the hips, glutes, shoulders, pectorals, and lats.


Weightlifting Snatch Example

Uses the hamstrings, quads, lower back, trapezius, shoulders, triceps, biceps, and forearms.

Medicine Ball Slams

Med Ball Slams Example

Work the glutes, legs, shoulders, back, and arms. Superset medicine ball slams with some squat jumps for an extra kick.

Battle Ropes

Battle Rope Example

This is not just a great cardio workout… it burns the arms, back, abdominals, and glutes.

Side-Lying Plank Abductions

Side Planks Example

Isometrically strengthens the core and important stabilizing muscles in the hip/glutes

Glute Bridge Chest Press

Glute Bridge Chest Press

Isometrically strengthen the glutes, while working the chest and arms.


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