Tired
of the same old moves?
Train smarter and add new challenge to your workout routine with these five
time-efficient exercises that'll strengthen your
entire body, torch calories and have you breaking a serious sweat.
The
move: Squat
thrust with SandBell slam
What you'll
need: One
20-pound SandBell
The how-to: Hold the SandBell
at chest level, gripping each side as you squat down. Push the hips back and
bend the knees. Inhale and press the SandBell
overhead, rising onto the toes. As you exhale perform
a slam, forcibly releasing the SandBell to the
ground. Quickly jump or step back to high-plank position, then jump the feet
back up to meet the hands, grasping the SandBell with
both hands as you return to a low-squat position. Repeat the sequence for 8 to
10 reps.
The
move: Single-leg
deadlift with single-arm row
What you'll
need: One
15-pound dumbbell
The how-to: Stand with your feet together
while holding the dumbbell in your left hand. Keep the core engaged as you
hinge forward at the hips, picking the left foot off the floor and extending it
behind you. As you balance on your right leg with the knee slightly bent,
continue hinging forward as you lower the weight toward the ground, keeping the
hips and shoulders squared to floor and pausing as you reach mid-shin. As you
prepare to rise up, perform a single-arm row, drawing your left elbow straight
back as you bring the weight in line with chest. With control, rise up to your
starting position. Complete a total of 8 to 10 reps
before switching sides and repeating.
The
move: Thread
through push-ups
What you'll
need: Yoga
mat
The how-to: Begin in a high-plank position
with the hands slightly wider than shoulder-width apart. Keep the core engaged
and hips squared to floor as you draw your left knee toward your left elbow.
Next, cross the left knee to right elbow before threading the left leg
underneath the body to extend out beyond the right side of the mat. From this position bend your elbows, keeping them close to the sides
of your body or allowing them to flare out slightly as you lower toward the
floor for a push-up variation. Exhale and press up, returning the left leg back
behind you to arrive back at the starting high-plank position. Repeat the
sequence on the opposite side. Complete a total of 8
to 10 reps (4 to 5 reps on each side).
The
move: Alternating
single-arm kettlebell swings
What you'll
need: One
20-pound kettlebell
The how-to: Stand with feet hip-width apart
and grasp the handle of an 18- or 20-pound kettlebell in your right hand using
an overhand grip. Hinge at the hips as you draw the kettlebell back between the
legs. Next, thrust the hips forward, generating power from the lower body to
raise the kettlebell to shoulder height. Once at shoulder height, release the
kettlebell momentarily mid-air to switch hands so the
kettlebell is now in the left hand. Repeat the swing and continue to alternate
sides for 30 to 60 seconds.
The
move: BOSU
toe taps
What you'll
need: BOSU
Balance Trainer
The how-to: Begin in a high-plank position, with
hands on each side of the BOSU (dome side down). Keep the core engaged, spine
extended and weight evenly distributed so the chest is over top of the BOSU.
Step the right foot to the outside of the right hand, being sure to keep the
hips and shoulders squared to floor. Step back to high-plank position and
switch sides, tapping the toes of the left foot to the outside of left hand.
Continue alternating sides as quickly as possible, while maintaining proper
form and alignment for 30 to 60 seconds.
Jessica
Matthews, M.S., E-RYT500 is faculty in kinesiology and integrative wellness at
Point Loma Nazarene University and professor of yoga studies at MiraCosta College, where she helps to grow and mentor the
next generation of health and wellness professionals. A dynamic speaker,
respected educator, fitness industry veteran and featured wellness expert,
Jessica is a trusted and recognized go-to media resource, regularly
contributing to numerous publications and outlines on topics ranging from
fitness and yoga, to health coaching and career development. Additionally, she
serves as ACE’s senior advisor for health and fitness education, and is the
lead editor and author of the ACE Group Fitness Instructor Handbook:
The Professional’s Guide to Creating Memorable Movement Experiences.
You can connect with her at www.jessica-matthews.com,
@fitexpertjess (Twitter and Instagram) and www.facebook.com/fitexpertjess.