Exercise to Tone Up All the Body Parts

Your time is a valuable commodity -- especially when it comes to exercise. While you could perform one exercise per muscle group, this makes for a very lengthy workout and it's not an effective use of your time. You can get a lot of exercise done in a short space of time by performing complexes. Complexes are exercises that are grouped together to work several muscle groups simultaneously. This is a very time efficient way to exercise and a great way to tone up multiple muscles at the same time.

  1. Burpees

    • Burpees are arguably the most well-known complex around. Requiring nothing more than some space and an exercise mat for comfort, the humble burpee not only works virtually every muscle in your body, but it also gives your heart and lungs a good workout, too. To perform a burpee, stand with your hands by your sides and your feet together. Squat down and place your hands flat on the floor. Jump your feet out and back into the pushup position. Perform a single pushup. Jump your feet back up to your hands and then leap into the air. Land on slightly bent knees and repeat. Perform for repetitions or time -- 20 reps or 30 seconds, for example. For a less demanding workout, omit the push up and/or jump.

    Curl, Press and Lunge

    • The curl, press and lunge works your arms, shoulders and legs in one time-efficient and compact exercise. With a dumbbell in each hand, stand with your feet together and your hands by your sides. Bend your arms and curl the weights up to your shoulders. Next, press the weights up and overhead. Lower the weights back to your shoulders and then to your sides. Take a large step forward and bend your knees; lower your rear knee to lightly touch the floor. Push back up to the starting position. Perform another lunge leading with your opposite leg. Stand back up again. Start the sequence from the beginning with another curl. Perform eight to 20 repetitions of this exercise according to your current fitness level and the weight you are using.

    Renegade Rows

    • Renegade rows work your legs, chest, shoulders, arms and core. With a dumbbell in each hand, get down on the floor in the pushup position. Perform a single pushup and then, keeping one arm straight, bend one arm and pull the dumbbell up and into your ribs using a rowing-type motion. Your body should stay perfectly still -- only your rowing arm should move. Lower the weight back to the floor and then perform a second pushup before rowing the other dumbbell up to your ribs. Continue alternating pushups and rows for the duration of your set. Perform eight to 20 repetitions of this exercise. For a less demanding workout, bend your legs and rest your knees on the floor.

    Thrusters

    • Thrusters can be performed using a barbell, dumbbells, a medicine ball or a sandbag and work your legs, butt, arms and shoulders in a single coordinated movement. Hold your weight at chest-height and stand with your feet shoulder-width apart. Push your hips back and squat down until your thighs are roughly parallel with the floor. Stand back up and use this momentum to help you drive the weight up and overhead to arms' length. Lower the weight back to your shoulders and repeat. Do not allow your lower back to become rounded as this may lead to injury. Perform eight to 20 repetitions of this exercise according to your fitness level and the weight you are using.