How to Get a Great Workout in Less Time

How to Do Each Movement

Deadlift

Targets: Glutes, upper thighs, hamstrings, lower back, upper middle back, traps

Walk up to the bar and place your hand on the bar just outside of you hip width. Keep your shoulders back and down. Hold the barbell with your arms straight and knees slightly bent, with your feet hip width apart.

Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight and head in a neutral position.

Press back up, pushing through your heels, and squeeze your glutes at the top. Remember don’t use your back or your spine!

Bulgarian Split Squats

Targets: Quad, glutes, hamstrings, calves, abdominals

Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body.  Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.

Seated Band Abduction

Targets: Glutes, hips, thighs

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.