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!
Strengthen your legs, hips, glutes, core, arms, chest, and shoulders. This is the classic full-body exercise!
Work muscles in your back, shoulders, arms, and core.
Clean and Press
Uses the muscles in the arms, low back, and core.
Strengthens the glutes, hamstrings, quads, core, back, shoulders, and arms.
Push-Ups With Rows
Works the arms, chest, back, and core.
Squat to Press (A.K.A. Thrusters)
Uses the glutes, quadriceps, hamstrings, core, back, shoulders, and arms.
Utilize core strength for stabilization and works the hips, glutes, shoulders, pectorals, and lats.
Uses the hamstrings, quads, lower back, trapezius, shoulders, triceps, biceps, and forearms.
Medicine Ball Slams
Work the glutes, legs, shoulders, back, and arms. Superset medicine ball slams with some squat jumps for an extra kick.
This is not just a great cardio workout… it burns the arms, back, abdominals, and glutes.
Side-Lying Plank Abductions
Isometrically strengthens the core and important stabilizing muscles in the hip/glutes
Glute Bridge Chest Press
Isometrically strengthen the glutes, while working the chest and arms.