There are many ways of toning your body in less time and with less effort. Want to know how? By trying out ultra-efficient exercises that work more than one muscle group. Here are five favourite total body workouts!
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Target zones: Arms, thighs, shoulders, back
Accessories: Weights or medicine ball (two to five pounds)
For this exercise, all you need is a single dumbbell or a medicine ball. Stand with your legs a little farther than shoulder-width apart. Take the dumbbell or ball in your hands and lift your arms above your head. Bend your knees slightly and lean your upper body forward (keeping your back straight) and lower the weight between both legs, without letting it touch the floor. Your knees will bend further as you execute the move. Return to the starting position, bringing the weight back above your head. Repeat the same movement, doing two sets of 20 repetitions.
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2. Ground Lever
Target zones: Arms, abs, back of the thighs
Accessories: None
Sit on the ground, feet flat on the floor, with your calves at a 90 degree angle with your thighs. Support yourself with your arms by placing them behind you, palms facing up. Lift your butt a few centimetres off the ground and maintain this position throughout the duration of the exercise. Unbend your right leg and point it upwards. Then, lower your leg almost to the ground while keeping it straight, but without letting it touch down. Slowly raise your leg up again. Bend your leg at the knee and return to the start position. Perform the same movement with your left leg. Repeat this sequence twice by alternating between the left and right legs, counting 10 repetitions for each leg.
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Target zones: Arms, abs, butt, thighs
Accessories: None
Place yourself in a push-up position, with your legs extended behind you, hands placed on either side of your head. Next, place your forearms on the ground, palms facing down, shoulder-width apart. Holding this position, raise your right leg up by a few centimetres and lower it again, repeating the movement 10 times. Do the same with your left leg. Throughout the exercise, contract your abdominal muscles and don’t release, making sure your body forms a parallel line with the ground. Do two sets (of 10 repetitions with each leg).
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Target zones: Abs, obliques, back, arms, thighs
Accessories: Weights or medicine ball (two to five pounds)
For this exercise, you’ll need a single free weight or a medicine ball weighing two to five pounds. Sit on the ground, feet flat on the floor in front of you. Then, slightly lift your feet off the ground by a few centimetres, and grab hold of your dumbbell or medicine ball with your hands. Turn your upper body at the waist towards your right and place the ball behind your back. Then turn your upper body at the waist towards the right to retrieve it, making an effort to not move your legs. Execute the movement 10 times moving from left to right, and then another 10 times moving from right to left. Do two sets of 10 reps for each side, for a total of two sets of 20 reps.
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Target zones: Shoulders, chest, back, abs, thighs and butt
Accessories: Dumbbells (two to five pounds)
Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your feet are hip-width apart, and raise your arms, aligning them with your shoulders. Your arms should now be forming right angles with your torso. Next, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Slowly bring your leg back down before switching legs. Perform two sets of 20 repetitions (10 with each leg).
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