7 Best Multi-Muscle Exercises

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It’s all too easy to overdo it with a specific strength-building exercise and totally deplete your system of energy afterwards. Focusing on only some muscles and neglecting others can lead to an uneven distribution of muscle building, and no one wants that! Luckily, these 7 multi-muscle exercises hit several key areas at once, helping to tone your body from head to toe. From two-arm dumbbell rows and alternating lunges to burpees and dumbbell squats, you’ll sculpt your arms, legs, and back, among other areas!

For excellent results and a fit-tastic figure, complete the routine twice a week to give your body adequate rest time. These 7 Best Multi-Muscle Exercises squeeze everything into one workout, helping you to finish the session more quickly while boosting metabolism and mood.

Equipment Needed: yoga mat, light to medium set of dumbbells (5-12 lbs)

What to Do: Perform each exercise for 40 seconds with 10 seconds rest in between each one. Rest 40 seconds after each round. This routine can be completed twice a week for total body toning.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Alternating Lunge with Bicep Curl
2. Dumbbell Squat with a Push Press
3. Plank Row to Burpees
4. Two-Arm Dumbbell Row to Tricep Kickback
5. Forward Lunge Rotation
6. Push up to Rotation
7. Jump Squat with a Shoulder Pres

Instructional Videos:

Alternating Lunge with Bicep Curl

Dumbbell Squat with a Push Press

Plank Row to Burpees

Two-Arm Dumbbell Row to Tricep Kickback

Forward Lunge Rotation

Push up to Rotation

Jump Squat with a Shoulder Press

Working multiple muscle groups will have you exhausted. Use these tips to refuel and gain your energy back:
10 Protein-Packed Workout Snacks
Quick and Easy Post Workout Foods
Post-Workout Foods to Re-fuel

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