*The following article was first published on ashleyguerrero.com, which has since been discontinued. Additional links and photos used are no longer available.
It’s no secret that some exercises are harder than others. Sometimes it’s because we’re working a muscle group that is unpracticed. Sometimes it’s because we’re working multiple muscle groups at once.
All of these exercises work different parts of your body. This will make you tired faster because your body is working twice as hard to pump blood to all those working muscles. But you’ll also get in a full workout faster and create a greater challenge.
1. Step-ups
We step every day. But how many of us feel out of breath when we go up a flight of stairs? If that’s the case, you might want to forgo the weights for this one, because it’s enough of a challenge with just the steps.
1. Grab a pair of weights and hold them neutrally in each hand. Choose a step that will challenge you – it could be an aerobic workout step or a bench or something higher (but stable).
2. Step up using your front leg only. This will use your glutes and quads. Try not to launch from your foot still on the ground.
3. Keep a tight core and keep the weights steady; this will work your core and upper back.
4. Bring second foot up to the step, then step back down. Repeat, alternating legs.
2. Plank
Planks look easy, right? There’s no movement involved. You’re just chilling on your toes and elbows!
Don’t let this move deceive you. Planks work your entire body. To keep form, you’ll need to engage your core, keep a straight back, hold yourself up with your arms and toes. Try to hold for 30 seconds to a minute.
3. Dumbbell thrusters
This is one of my personal favorite moves. Thrusters are fun because they require a lot of movement. But they’re also difficult because you’re pushing weight upward from multiple muscle groups, all while keeping tight form.
1. Grab a pair of dumbbells you feel comfortable lifting. Start by holding them upright, level with your shoulders.
2. Start from a squat position. Your weight should be mostly on your heels, and your knees should not be farther out than your toes.
3. Push yourself into a standing position (uses glutes and quads) and push your arms, with weights, straight up (uses core, shoulders, upper back). Return to squat, lowering weights to shoulder height.
4. Pushups
Push-ups are considered a basic workout movement, but they are very physically challenging for most skill levels. Not only are you pushing your entire weight off the ground with your arms, you’re maintaining a tight core. It’s essentially a plank while bench-pressing a ton of weight.
Tip: Keep your body aligned from head to heels. Try to keep elbows close to the body as you move.
5. Burpees
You know why you dread burpees? Because they give you an awesome workout! Burpees involve several movements, including a squat jump and plank.
1. Start standing. Drop to your hands and kick your legs out behind you, into a plank position.
2. *Optional* Do a pushup.
3. Jump your legs back up to your hands.
4. Jump up in the air, hands reaching high. After you land, immediately go into A again.