January 16, 2014
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, MS, E-RYTContributor
Jessica Matthews, M.S., E-RYT is assistant professor of exercise science at Miramar College. As a leading fitness expert, writer and educator Jessica is a regular contributor to numerous publications, including Shape and Oprah.com. She holds a B.S. in physical education teacher education from Coastal Carolina University and M.S. in physical education from Canisius College. She is a certified Personal Trainer, Group Fitness Instructor and Health Coach through the American Council on Exercise (ACE) as well as an Experienced Registered Yoga Teacher (E-RYT) through Yoga Alliance and trained stand-up paddleboard (SUP) yoga instructor. Prior to teaching at Miramar, Jessica worked full-time ACE, serving in a number of key roles including exercise physiologist, certification director and senior health and fitness editor. Her past work also includes serving as aquatics director at Conway Medical Wellness and Fitness Center and designing health and physical education curriculum for grades K-12. Full Bio Jessica Matthews »