No one wants to spends hours at the gym. So, why not increase your calorie burning by doing full body routines that take half the time! Here are some excellent moves to incorporate.
Target Muscles:quadriceps, anterior deltoid, biceps
Synergist Muscles:glutes, adductor magnus, soleus, lateral deltoid, trapezius
Set Up: Standing upright with dumbbells at your side, step forward with your left leg into a lunge position (1). Be sure not to let your back knee touch the floor.
Action: From the lunge, transition into a standing posture by moving your right leg forward, placing your weight on your left leg. Simultaneously, curl the dumbbells up to your shoulders and (2) press them over your head while bringing your extended right leg in front of you. Repeat from the start (standing) position. Alternatively, you can try walking lunges.
Target Muscles:pectoralis major (sternal)
Synergist Muscles:pectoralis major (clavicular), anterior deltoid, triceps brachii
Set Up: In a push-up position, begin with your right hand on a dumbbell and your left hand on the ground (1).
Action: Move your body down toward the ground, as in a regular push-up (2), and then return to the starting position. After completing one repetition, place your left hand on the dumbbell (3) and remove your right hand, placing it on the ground to resume the starting position on the opposite side of the dumbbell (4). Again, perform a regular style push-up while keeping your left hand on the dumbbell (5). This is one rep. Repeat.
SINGLE-LEG STIFF-LEGGED DEADLIFT WITH ROW
Target Muscles:hamstrings, glutes, middle trapezius
Synergist Muscles:rhomboids, posterior deltoid, soleus, adductor magnus
Set Up: Stand on your left leg (right leg lifted off the ground with knee bent) and a dumbbell in your right hand held up at your side, in a hammer curl position (1).
Action:Move your right leg posteriorly as you bring your torso down and forward. Continue until your right leg and torso are on the same horizontal plane, almost parallel to the ground (2). Holding this
position, pull the weight in your right hand up towards your torso, bringing your elbow as high as you can (not shown). Return to the starting position by reversing the movement. Repeat, then switch sides.
FLOOR DIP WITH BODY WEIGHT
Target Muscles:triceps brachii
Synergist Muscles:iliopsoas, rectus abdominis, anterior deltoid, pectoralis major
Set Up: Assume a normal dip position with all four limbs on the ground. Extend your arms and keep them in line with your shoulders. The knees should be bent at approximately 45 degrees with the lower legs perpendicular to the ground. To complete the starting position, straighten your left leg so that it is pointing upward at 45 degrees in line with the right upper leg (1).
Action:Lower your body toward the ground by bending at the elbows and increasing knee flexion (2). Once you almost reach the ground, push yourself back to starting position. Repeat, then switch sides.
If you think you can’t do some of these exercises, then try modifying them to fit your needs. Workout smarter, not longer, and you will be more apt to stay consistent with your routine.
Adria Ali
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