Want Fast Results? Work Multiple Muscle Groups


Working multiple muscle groups can help to increase the intensity of your workout, burning more calories at a time and toning several different areas. This is ideal for those that have little time to spend working out, but do not want to sacrifice results. While targeting each specific muscle group can be better for building strength and size, working multiple muscle groups at a time is generally better for toning and weight loss. The following are a few exercises that work multiple muscle groups at once, also called compound exercises.

Step Up Overhead Press

Start by facing a flat bench with dumbbells held at your sides. Step up onto the bench by bringing the left foot up first and tensing the muscle of the left leg to bring the right leg up onto the bench. After both feet are on the bench, reverse motion and bring the right foot back down. When the right foot is flat on the floor, lift the arms up to shoulder level and do a shoulder press. Bring the dumbbells back down, bring the right foot back up to the bench and step up, then bring the leg back down and repeat. Perform one set with the left leg leading, then switch to the right.

Kettlebell Squat and Swing

Start with your legs wider than hip width apart, holding the kettlebell with both hands. Keep your back flat as you lower into a squat, holding the kettlebell centered. Straighten back up slowly, keeping the back flat. As you rise, swing the kettlebell out in front of you to add power to the swing and maximize the shoulder workout. Repeat for several reps.

Reverse Lunge with Torso Twist

Start with legs about hip width apart, standing tall. Step the left foot back while raising the left hand so that the palm is facing forward and the elbow is at a 90 degree angle. Lower into a lunge and twist the torso to the right at the same time. Hold the pose for a moment, then return to the starting position and lunge and twist to the other side. Always make sure to twist to the side with the leg that is forward.

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