Most athletes and fitness enthusiasts don’t have the luxury of training, napping, eating, repeat, we juggle many activities like work, school, and family while trying to fit in quality run, bike, and swim sessions. We don’t have time for hour long strength training sessions even though we know it would be beneficial to our fitness and health. Here are 5 multi-joint movements that are proven time-efficient muscle builders that deliver more bang for your buck than the machines you dread. It makes sense to do mostly multi-joint exercises not only from a time management standpoint, but from a functional perspective outside the gym as well.
1) Backside Blaster
Benefits: Works the hamstrings in conjunction with the hips and low back in similar ranges of motion as running. All three exercises are performed in succession without letting your hips touch the ground.
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How: Place both feet on the stability ball with straight legs, lift your butt forming a diagonal plank with your body, hold this position for 3 counts then dig your heels into the ball and curl it into you, hold this position then squeeze your glutes and press up, reverse the exercise to come back to set position. {2-3 sets of 10-15 reps}
