Gymnasts have long been darlings of the Olympics. They captivate us with the power, grace, precision, strength, awareness and body control…
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.
SAVE UP TO 40%! Our flagship training program is on sale! 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.
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.
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:
Here Alli demonstrates the movement:
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:
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!
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 are not only based on tested, reliable, and safe information from trustworthy sources, but that it is also effective and efficient.
That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training (AND IT’S ON SALE RIGHT NOW! UP TO 40% OFF!)