Get results quicker and spend less time at the gym by working multiple body parts at the same time. Not sure where to start? Incorporate these moves into your next workout!
Sumo Squat With Bicep Curls
Work your middle arms and your lower body at the same time.
- Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
- When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
- Complete two to three sets of 10 to 12 reps.
Reverse Lunge and Press
This full-body toner gets the heart rate going, too!
- Stand with your feet together, holding the weights at your shoulders with your palms facing out.
- Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
- Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
- Without touching the floor with your left foot, step back into the lunge to start your second rep.
- Do 15 reps, then switch legs.
Up and Down Plank
This is quite the upper-body and core burner!
- Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
- Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
- Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.
- Complete two to five on each side.
Ball Pike to Plank
Get ready to work your arms and core!
- Start in a plank position with your hands directly under your shoulders and your shins on the ball.
- Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line.
- On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.
- Your toes will move onto the top of the ball, and your back will become perpendicular to the floor like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
- Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.
- Do 10 reps for two to three sets.
Mountain Climbers
This cardio move tones the arms, upper back, calves, and abs.
- Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
- Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Switch legs, bringing the left knee forward while moving the right leg back. This completes one rep.
- Keep going for 60 seconds, as fast as you can.
Squat, Curl, and Press
Moving from a squat to an overhead press gets the heart rate going (read: more calories burned) while building shapely glutes and gams.
- Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
- Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso, and keep your arms moving upward performing an overhead press with the palms facing out.
- Lower your arms back to your side to complete one rep.
- Do 10 to 15 reps.
Burpee
This is the ultimate total-body cardio move.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Do 10 burpees.
Plank Jacks
Take your jumping jacks to the floor for this plank variation [2] that not only works your arms, core, and lower body but will also get your heart pumping.
- Begin in plank position with your feet together. Keep your upper body stable, and engage your abs.
- Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
- Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.
Side-Plank Crunch
We love how this move targets the entire side of the body as well as the arms.
- Begin in a side elbow plank with your left elbow down and your right hand behind your head.
- Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
- Lengthen your right leg back to the starting position to complete one rep.
- Do 10 reps on each side to complete a set. Do three complete sets.
Elbow Plank With Donkey Kick
Elbow plank is tough enough, but make it even more challenging by adding a booty-strengthening donkey kick.
- From elbow plank position, bend your right knee, flex your heel, and press your foot up toward the ceiling without moving your pelvis. Lower the bent leg slightly, and repeat for a total of 15 to 20 repetitions. Then switch sides.
- Do three sets on each leg.
Side Plank Leg Lift
This variation of plank called side plank leg lift [3] targets your shoulders, waist, abs, back, outer thighs, and glutes.
- Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
- Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- Do three sets of 15 to 20 repetitions on each side.
Lying Butt Lifts
This tones the butt and hamstrings, but squeezing a block or pillow between your legs also works the inner thighs.
- Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip distance apart.
- Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
- At the top of the movement, be sure to really flex your butt for one second — try to make it a long second.
- Now slowly return to the start position to complete one rep.
- Complete three sets of 12 to 15.
Reverse Plank With Leg Lift
Try this variation of the reverse plank [4] to target your shoulders, legs, and abs.
- Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
- Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
- Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted.
- Complete three sets of 15 to 20 lifts on each leg.
Plank Row
Add some rowing action to your plank to target not only your arms and back but your core and glutes too.
- Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
- With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
- Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your right side.
- Do 10 reps per arm, and repeat for three sets.
Single-Leg Scarecrow
Challenge your sense of balance while shaping the shoulders and upper back.
- Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
- Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
- Do 10 reps, then switch legs, lifting the left leg up, and stand on the right foot for another 10 reps to complete the set.
- Complete another set.
Two-Point Plank
Hello arms, abs, and butt!
- Start in a plank position. Cheat your right leg toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.
- Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 10 seconds.
- Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arm and leg out and away from each other. This counts as one rep.
- Do three sets of five to eight reps on each side.
Plank and Straight-Arm Kickback
Work your arms and abs together with this plank variation.
- Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
- Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.
- Do 10 to 15 reps with each arm.
Lying Overhead Reach
Work your shoulders and your abs with this exercise.
- Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Raise your arms toward the ceiling, keeping the elbow joint slightly bent.
- Reach your arms overhead, bringing the dumbbells to tap the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
- Raise your arms back to the starting position to complete one rep.
- Do 15 reps to complete a set.
Plank Leg Lifts
Doing these plank leg lifts on an exercise ball further challenges your balance to help strengthen your core while you work your backside.
- Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
- Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
- Lift your right leg into the air, then slowly lower it back toward the ball, but don't let it touch. This counts as one repetition. Be sure to keep your pelvis level throughout your reps.
- Do three sets of 10 reps on each side.
Side Lunge to Curtsy
This sideways lunge will target your outer tush as well as your inner thighs and shoulders.
- Holding a dumbbell in your left hand, side lunge to the right, bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
- Push off gently with your right foot, and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
- Do three sets of 10 reps on each side.
Plank With Bunny Hop
Tone your upper body, core, and legs with this fun plyo move.
- Begin in a plank position with feet touching.
- Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
- To complete one rep, jump your feet back to plank.
- Repeat on the other side and continue alternating sides for 20 reps total.
Leg Balance Warrior 3
This exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.
- Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
- Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
- Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
- Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
- Complete three sets of 10 on each side.
Kettlebell Squat and Swing
This classic kettlebell move [5] will tone your back and shoulders while working your core and legs — all while getting your heart rate up as well! Keep a full grip on the kettlebell to stay in control, since this move is all about the explosive swing you do as you come up from your squat.
- Stand with your feet wider than hips width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
- As you inhale, press into your feet and squeeze your butt to explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
- Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep. Complete three sets of 12 to 15 reps.
Push-Up With Tuck Crunch
This challenging move tones the upper body and core.
- Place your belly on a ball and walk your hands out so the ball is under your shins.
- Bend your elbows and slowly lower your chest to the floor, doing a push-up.
- Straighten your arms and draw your knees forward into your chest. This will send your pelvis up and bring the ball closer to your face.
- Extend your legs straight back, to complete one rep.
- Do a total of 15 to 20 reps.