Your body is an unbelievable organism that has the physical ability to work in an efficient
and graceful manner, but in order to maintain or improve these physical abilities you need to work
your body consistently and efficiently. What's up dudes and what is up beautiful ladies out there,
Bryan here, and in this video we are gonna discuss five different ways of how to be more efficient in
your workouts. All right, let's roll. The first way to be more efficient is to combine strength and
cardio training by doing circuit training. The two most common things that a majority of people want
to accomplish with their fitness training is to lose weight and maintain or improve
strength. Circuit training is an efficient way to approach both of these, by going from exercise to
exercise with little to no rest in between the exercises, you can keep your heart beat up for
cardio, and by doing resistance training exercises you can improve strength at the same time. A quick
example of a circuit would be to do a set of dumbbells side raises to work your shoulders,
then change the weights, do a dumbbell goblet squat to work your legs and glutes, then again
change the weights and do dumbbell curls to work your biceps in the front of your upper arms, take
a break for 30 seconds, or longer if you need to, and repeat the circuit and rest period two more
times. In this example circuit we work shoulders, biceps and legs, kept our heart beat up, and did
this circuit in less than 10 minutes. So three circuits doing three targeted exercises in each
circuit for a total of nine exercises will allow you to hit all the areas of your body, arms, legs,
chest, back, and core, keep your heart beat up to burn more calories and improve your cardiovascular
function, and can be done in about 30 to 40 minutes. Very efficient. Another way to be more efficient is
to use stances or body positions. For instance let's look at a rowing exercise, you can do a
row on a seated cable machine, and this is a great exercise but if you were to do this standing in a
split stance using a cable machine or a resistance band, now your legs and core are really engaged to
stabilize you during the movement. So now a row, a great back exercise, is also working your legs and
core, very efficient. You can use this split stance to do cable or resistance band bicep
curls, cable or resistance triceps kickbacks, a cable or resistance band chest press, and cable
or resistance band shoulder pulls. Another way to be more efficient is to do single leg exercises.
For instance let's look at standing bicep curls. If you switch it up and do these on one foot with
a slight bend at the knee, your leg and core are engaged to stabilize you during the movement, if
this is too difficult for you, you can do single leg single arm curls and hold on to something
with your free hand during the exercise. So now an arm curl, a great biceps exercise, is
also working your legs and core, and helping improve your balance, very efficient. As your
balance improves you can do many different single leg exercises, such as single leg side raises,
single leg kick backs to work the triceps in the back of your upper arms, single leg rows to work
your back, single leg wheel rotations to really hit your core, and even single leg deadlifts to
target the hamstrings in the back of your upper legs. And as I mentioned earlier, if your balance
isn't quite great yet, you can also do these using one arm and hold on to something with your free
hand during the exercise. As your balance improves even more, you can also do all of these single leg
exercises I just mentioned and change them up by doing single arm versions without holding on to
something with your free hand, which will really improve your balance and require even more core
engagement. With all the exercises I just mentioned you should always use lighter weights. Another way
to be more efficient is to do combined movements. For example a dumbbell squat, a dumbbell arm curl,
and a dumbbell shoulder press, you can combine these three, and from a standing position, do a
squat, into an arm curl, into a shoulder press. By combining these, in one exercise, you've worked
your legs, biceps, and shoulders, as well as helping to improve your coordination, very efficient. There
are many different combinations you can do such as a bent over row into a triceps kickback, a
chest press and a leg lift, as well as a glute bridge into a shoulder raise, a glute bridge
into a chest press or dumbbell fly, and even a squat into a single leg front raise. Again you
should always use lighter weights but I would recommend never doing any of these movements
with extremely heavy weights. Another way to be more efficient is to do cardio differently.
When it comes to cardio most people want to hop on such as a treadmill or an elliptical to get
their cardio in, but cardio can be combined with coordination drills to improve upon both of these
at the same time. For instance just by throwing a ball against the wall and then fielding it as
it returns to you, can help improve your fitness level in many ways. Throwing and fielding require
multiple joint movements, movements laterally, or side-to-side, forwards and backwards movements,
squatting down, hand eye coordination, and this little drill will keep you constantly moving,
helping with cardio. And now you've got a nice little very efficient and inexpensive workout. You
can also do other sports drills such as dribbling and shooting a basketball, dribbling and kicking
a soccer ball, or using a racquet to hit a ball against a wall to improve your coordination and
cardiovascular fitness at the same time. Alright my friends, keep pushing yourself to make today
better than yesterday. I've got more videos right there for you, till next time I am outta here.