Efficiency.

Efficiency.

Efficiency.

Feel like your workouts are inefficient?  Try adding moves like the kettlebell squat to upright row. These types of exercises work multiple muscle groups at the same time.  

Check out the exercise video and instructions below for details on proper form. 

Instructions

1. Stand tall with your feet shoulder-width apart 
2. Hold a kettlebell by the handle in front of your thighs
3. Sit your butt down and back into a squat 
4. As your legs extend from the squat position, pull the handle of the kettlebell up to your collarbone 
5. Slowly lower the kettlebell back down into the starting position and smoothly transition into the next repetition 
6. Repeat for three to four set of 10-30 repetitions or for a desired amount of time. 

Muscles worked

• Quads
• Glutes
• Hamstrings 
• Calves
• Deltoids
  
• Trapezius
• Rhomboids

Searching for chest exercises that will also work your core?  Look no more! 

Try adding an exercise ball to your chest press routine.  Doing this move on an exercise ball will force you to engage your core.  

Check out Jill's blog on what engaging your core means. 

Take a look at the video and instructions below for details on proper form.

Instructions:

1. With a pair of dumbbells, lie on a stability ball (positioning it underneath your mid to upper back). Keep your feet flat on the floor with your ankles directly under your knees 
2. With your hips lifted, engage your core. Holding the dumbbells by your chest, palms facing forward, exhale as you press the weights toward the ceiling. Hold this position for a second 
3. Slowly lower the weights back to the starting position, and repeat- use your abs to keep your body still 
4. Complete three to four sets of 10-15 repetitions keeping your hips lifted the entire time 

Muscles worked

• Triceps
• Pectoralis
• Deltoids
• Engages core (that's what the ball is for!)

Looking for more great chest exercises?  Check out the LivRite Fitness Exercise Library for our full list of chest workouts.

If you are like me, then you like being as efficient as possible with your workouts.  That's why I love combination exercises that work multiple muscle groups. 

The curl to press is a great way to work  to work your biceps and shoulders. Take a look at the video and instructions below for details on proper form.  

Instructions:

1. Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward
2. Curl the weights up. Do not use momentum or flex through the shoulder, instead use a controlled motion 
3. Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head 
4. Pause at the top of the motion before reversing the movement to return to the starting position 
5. Complete three to four sets of 8-15 repetitions

Muscles worked

• Biceps
• Delts
• Traps

Looking for more great biceps exercises?  Take a look at our exercise library for a complete list of our favorite exercises.

Biceps curl to lateral raise is an easy variation that will add some shoulder work to your biceps curl.  

Start with lighter weight until you have the form down.

Instructions:

1. Begin in a standing position with a dumbbell in each hand 
2. With your back straight and core tight, curl the dumbbells up for a biceps curl 
3. Bring the dumbbells back down to your sides 
4. Lift the dumbbells out to the sides making a T with your arms 
5. Bring the dumbbells back down to your sides 
6. Complete three to four sets of 8-12 repetitions 

Muscles Worked

• Biceps
• Deltoid
• Trapezius

Check out our Exercise Library for our full list of bicep exercises. 

Limited on space and want to work multiple muscles groups.  Trying adding shoulder presses to your dumbbell squats.  

This is an easy way to add some shoulder work to your leg days.  Check out the video and instructions below for details on proper form. 

Instructions:

1. Begin in a standing position with a dumbbell in each hand. 
2. Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees 
3. Pause for a brief momentat the bottom of the squat before returning to a standing position by extending the hips and knees  
4. After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder 
5. Return the weights to the shoulders before repeating the entire movement for additional repetitions 
6. Complete three to four sets of 10-15 repetitions 

Muscles Worked

• Glutes
• Hamstrings
• Quads
• Deltoids
• Traps
• Triceps

Looking for more great workouts?  Check out our  workout library for our full list of exercises.