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8 Total-Body Moves that Double Results—in Half the Time!

Combining two effective exercises into one supermove helps you torch calories, build total-body strength, and see better results in a fraction of the time. Swap out a few of your basic moves for these multi-tasking exercises, or try all eight together for serious sculpting.

Total Time: up to 30 minutes

You will need: Bench, Free weights, Mat, Medicine ball

1. Mountain Climber Muay Thai Push-Ups

A.

Start in an inclined plank position with hands positioned on bench. Draw right knee into chest, keeping core engaged and spine neutral.

B.

Quickly switch sides, bringing left knee to chest—that's one rep. Repeat this sequence a total of three times.

C.

After third rep of mountain climbers, perform an incline push-up, lowering chest toward bench.

D.

Press back up with power, maintaining body control as hands release from the bench and hands clap behind back. Release hands back to starting position and repeat.

Sets:

1

Reps:

6-8

2. Step Up and Back

A.

Stand facing bench with feet hip-width apart. Step left foot on top of bench with arms at sides.

B.

Keeping core engaged, press off right foot. Step up to meet both feet on top of bench while bending elbows and touching hands in front of chest.

C.

Reverse the movement, stepping right foot back to starting position on floor and arms at sides.

D.

Step left foot back into staggered stance about 1 to 2 feet behind starting position. Bend both knees and lower into a reverse lunge with elbows bent and hands in front of chest. Press off of front right foot to return to starting position with left foot on top of bench. Do 10 to 12 reps before switching sides and repeating.

Sets:

2

Reps:

10-12

3. Spiderman Hip Dip Plank

A.

Start in a forearm plank with core engaged and elbows positioned directly below shoulders.

B.

Keeping hips and shoulders squared to mat, draw left knee to left elbow.

C.

Step left foot back to starting position then drop right hip toward mat, keeping shoulders squared to mat and core engaged. Return to starting position and repeat on the opposite side.

Sets:

2

Reps:

6-8

4. Rainbow Rear Foot Elevated Split Squat

A.

Stand about 3 inches in front of bench with top of left foot on bench behind you. Hold a 15-pound SandBell or medicine ball with both hands beside right hip.

B.

With control, sweep SandBell overhead in an arching motion, keeping core engaged.

C.

As the SandBell draws near the left hip, slowly lower into a split squat, keeping weight in right heel and right knee tracking in line with second toe.

D.

Press back up and reverse the movement, sweeping SandBell overhead and once again lower into a split squat as the SandBell draws outside of the left hip for a second rep. Complete reps on this side before switching the stance of the legs and repeating.

Sets:

2

Reps:

10-12

5. Row and Flow

A.

Start in plank position with wrists neutral, hands grasping a pair of 10-pound dumbbells.

B.

With core engaged, perform a single arm row, drawing left elbow back alongside the body until the dumbbell is in line with chest.

C.

Reverse the movement, returning to starting position before pressing hips upward, coming into Downward Facing Dog. Hold in Downward Facing Dog for 2 to 3 seconds before re-extending to plank position. Repeat sequence on opposite side.

Sets:

2

Reps:

8-10

6. Curtsey Lunge Combo

A.

Stand with feet hip-width apart and hold a single dumbbell overhead with arms extended.

B.

Step left foot behind right, bending both knees to lower into a curtsey lunge. Simultaneously bend both elbows, lowering dumbbell behind neck in a tricep dip.

C.

Re-extend legs to return to starting position while simultaneously extending elbows, performing an overhead triceps extension.

D.

Repeat sequence to the opposite side, stepping right foot behind left to finish one rep. Continue alternating sides.

Sets:

2

Reps:

8-10

7. Sumo Squat Thrust and Press

A.

Stand with feet hip-width apart, toes angled out slightly, while holding a 15-pound Sandbell or medicine ball in front of chest.

B.

Keeping core engaged, hinge hips to lower into a sumo squat position. Simultaneously press the SandBell or medicine ball away from body until arms are fully extended at chest height.

C.

Holding this squat position, draw SandBell back toward chest then down to the ground, keeping head and chest lifted.

D.

With SandBell on the ground, push hands into it and engage core. Jump (or step feet back one at a time) to plank. Reverse the squat thrust, jumping feet toward hands and rising up to start position.

Sets:

1

Reps:

12-15

8. Shifting Shoulder Press

A.

Stand with most of your weight in right leg and hold one dumbbell with both hands just above right shoulder.

B.

Slowly shift balance on to right leg, lifting left knee up to 90 degree angle while simultaneously pressing the dumbbell directly overhead.

C.

Step left foot out at a 45 degree angle and lower into a forward lunge while drawing the dumbbell just above the left shoulder. Reverse the movement and return to starting position. Complete reps on one side before switching and repeating.

Sets:

2

Reps:

10-12

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