This week I want you to spend half the time you spent last week working out. You’ll burn more calories and create more chiseling.
The moves I want you to do combine muscles in the upper body and lower body simultaneously, while putting you a little off-balance for core strengthening. You then add cardio intervals between moves for a total body workout.
The best part? It’s the reason we multi-task in the first place. These moves will cut your work-out time in half.
1) Start with 15 right leg lunges forward (be sure to step far in front, landing heel-then-toe and keeping the right knee directly over the ankle as you lower.) It becomes a multi-tasker by adding front bicep curls when you come back to a standing position. Use weights heavy enough for you to feel challenged after 15 reps. Keep your abs tight. Lower the weights as you lunge forward again.
2) Do 15 left leg lunges forward while lifting one or two heavy weights overhead into a tricep french press. You do this by bringing your weights together overhead and bending the elbows. The weight is now behind your neck. Lunge forward. As you bring the left leg back to stand tall, lift the weight back overhead by extending the elbows. Be sure to keep the arms right next to your head and elbows pointing forward, not out to the sides.
3) Finally, lay on your back with heavy weights in your hands, elbows bent at 90 degrees. Align your wrists directly over your elbow, getting ready for a bench press. (Your arms should look like goal posts.) You’ll simply straighten the arms to lift the weights towards the sky, and then bend the elbows back to 90 degrees, keeping the wrists above the elbows. At the same time.
Bend the legs and put your feet flat on the floor. As you lift the weights for a chest press, you will engage your glutes, quads and abdominals to lift the hips as high as you can off the floor. Lower hips and hands at the same time. Make it harder by lifting one leg for half of the reps and then switching to the other for the last half. Do 15 reps.
Do one minute of jumping jacks or simulated jump rope between each numbered move. Repeat 1–3 for a total of 3 sets. You will work quads, glutes, triceps, biceps, shoulders, inner thighs and abs.