5 “More Bang for Your Buck” Exercises

Shane Barnard, JD
by Shane Barnard, JD
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5 “More Bang for Your Buck” Exercises

Got limited time to maximize your workout? Check out these 5 “bang-for-your-buck” exercises that work multiple muscle groups in one move, with bonus points and options to make the exercises more intense by adding a cardio and power element. Work at your own pace, and only add the options if you want to get your heart rate pumping!

Start with a warmup of squats, reverse lunges, inchworms and arm swings and circles.

Begin with 5–8 reps of each exercise, and complete two sets of each exercise. Work your way up to 12–15 reps of each exercise, completing two sets.

  • Squat to Press + Jump Squat
  • Plank Row with Pushup + Mountain Climber
  • Lateral Lunge with Bicep Curl + Speed Skater
  • Super-Push (Superman Pushup) + Fireman Roll
  • Hip Thrust + Standing Hop or Burpee

As with any exercise program, consult with your doctor. Make sure to take each exercise at your own pace, and only add on the options if you want to add a cardio and power element to your workout.

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at BooyaFitness.com.


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