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Bang for Your Buck

Sometimes we are lucky to carve out gym time, aren’t we?

So many of us are enterprising professionals, hardworking moms and persevering students. As much as we love training and the benefits it provides, it can often be difficult to actually make the time for it.

Get maximum results with our complete training program! Click to learn more. We get it—and we are here to tell you that you don’t need two hours in the gym, training individual body parts, to get a great workout. In addition to awesome compound lifts like barbell squats, deadlifts, pull-ups and push-ups, you can add in a “bang for your buck” exercise to make the most of your limited time in the gym.

Going to the gym with with a preoccupied mind is awful. When you’re bogged down with responsibilities, it’s difficult to get in your zone and stay focused. That’s where “bang for your buck” lifts come in handy. You can work the whole body with limited time, allowing you to focus completely on your movement instead of that pending project you have yet to complete.

Although they may seem complex, they are actually pretty straightforward, combining a few key movements that you probably already know how to do. All you have to do is put them together, and watch your body move with grace and power.

Try out one of these three multi-movements lifts the next time you’re at the gym, and build strength-and a fab physique with time to spare, OR get warmed up with a few sets of exercise #1, and pair #2 and #3 together for 3-4 sets of 8-12 with minimal rest for a quick, effective, and fun workout in less than 20 minutes.

Turkish Getup

The Turkish Getup (“getup” or “TGU” for short) is one of the most fantastic exercises you can perform.  The full exercise entails taking a kettlebell from the ground to overhead, and back to the ground again, while moving your body through a wide range of movements that train multiple mobility and stability patterns. Talk about bang for your buck!

Of course, it’s very important to make sure that you master the TGU using only your body first (no kettlebell to start). Once you’ve got the movements, then you can progress to balancing something on your fist to challenge yourself a bit more. Once you have good technique and feel more comfortable and confident performing the movements of the TGU, you can add an external load (i.e. weight).

Keep in mind that when you’re first introduced to the TGU, it can seem very intimidating and complex, but after you see it broken down into segments, you’ll see that it’s really just a series of very simple and precise movements.  Once you get the hang of it, I guarantee you’ll absolutely love practicing this graceful exercise.

GGS Advisory Board Member Karen Smith, does a great job breaking down the Turkish Get-Up in this video (and she wrote a whole article about it, too!):

And in this video, you can see Molly channeling her inner Neghar with a 32 kg/70-pound getup.

Lumberjack Squat (to calf raise and press out)

While it may take a little practice to feel familiar with the body position in the Lumberjack squat, once you have the correct body angle, it’s a very smooth movement. We like this move because it’s powerful in the ascent. This squat movement allows for a lot of range of motion, it’s kind to the spine because it’s front-loaded, and is completely engaging from head to toe.

Coaching Cues and Notes:

  • landmine is ideal for this exercise. If you don’t have a landmine, position a barbell in a corner (ie: the corner of a squat rack) where it is safe to control.
  • Stand with feet shoulder width apart.
  • Position your body at a slight angle
  • Keep your feet flat on the ground but distribute your weight more toward the balls of your feet.
  • Hold the barbell at your chest with a laced grip for added grip control.
  • Sit back / squat with your body weight in your heels. As you ascend up, incorporate a calf raise and press the bar out from your chest.
  • For safety, do not attempt to load this exercise for max lifts as you would a traditional front or back squat. In an effort to keep things safe (so the bar does not slip out of your hands) load it appropriately for a rep range no fewer than 8 reps.

Here Alli demonstrates the movement:

Single-Leg RDL to Row

The single-leg or one-leg RDL is already an awesome lift. Talk about booty-building! Add in a horizontal row, and it become a total-body exercise that challenges stability and mobility, and builds strength. The exercise can be done with a barbell or dumbbells, but we find that using kettlebells—either offset load or double—is the most comfortable way to load the lift.

Coaching cues and notes:

  • Start with a pair of kettlebells or dumbbells at your side and descend into a one-leg deadlift.
  • Keep your standing knee soft and your back leg totally straight and engaged, aiming that heel toward the wall behind you.
  • Make sure you hinge at the hip and don’t just bending over at the waist. You should feel the load in your glute on the standing leg.
  • Once your torso is parallel to the ground, turn your palms in towards each other and pull the weights up into a row as you squeeze your shoulder blades together.
  • Be sure not to shrug your shoulders up towards your ears.
  • Bring the weights back down, keeping your shoulders packed and engaged, don’t let them drop down.
  • Stand upright and repeat, switching legs.

Here is Molly, demonstrating the exercise:

These are just a few of the types of exercises you will find in a smart, efficient training program. If you’re not sure where to start, we can help!

A message from GGS…

At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong is not only based on tested, reliable, and safe information from trustworthy sources, but also that it is effective and efficient.

That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training.

We’ve cut through all that noise and the BS with a sane, sustainable, and efficient approach that will help you achieve maximum results, whether you’re brand new to strength training, or a veteran in the weight room.
With four different 16-week programs—that’s 64 weeks of training—you get over a year’s worth of workouts, including progressions to ensure that you continue making progress. You’ll also get a training manual, exercise glossary, progress tracker, a bonus conditioning manual, plus a video library with over 70 high-definition videos breaking down each exercise, step by step.

We believe fitness should enhance your life instead of become your life. If you exercise in a way that you actually enjoy, staying fit and strong won’t ever feel like a drag. You’ll look forward to it for years to come.

If you want an entire training system that will help you look and feel your best, The Modern Woman's Guide to Strength Training is for you!

Learn more here!

About The Author: Molly Galbraith

Molly Galbraith, CSCS is co-founder and owner of Girls Gone Strong, a global movement that aims to empower women to embrace all that's possible for their lives and for their bodies through body-positive, evidence-based, nutrition, training, and self-care information. She is also the author of The Modern Woman's Guide to Strength Training. As a former figure competitor who dabbled in powerlifting, Molly understands the more extreme side of training and nutrition, and after years of personal struggle with her own body image and self-worth, Molly is committed to helping women embrace their bodies and fall in love with themselves, and teaching other coaches and trainers how to better understand, connect with, and serve their women clients. Learn more about Molly on her website and connect with her on Facebook, Instagram, and Twitter.

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