Multi-joint exercises are great if you’re looking to make your workouts as efficient as possible. Like the name says, they work more than one muscle at the same time so they burn more calories than single-joint exercises. Try to focus your workouts around them instead of the smaller movements. You’ll end up working your whole body in much less time.
Use free weights, a barbell or a squat machine to up the effort. Squat and then come up into a shoulder press. You’ll work your quads, hamstrings, glutes, abs and lower back. The shoulder press adds your shoulders and triceps to the mix.
Try walking, reverse, or stationary lunges. You’ll work your quads, hamstrings and glutes.
It’s also called a bench press. You’ll work your chest, shoulders and triceps.
If you aren’t familiar with deadlifts, try standing rows. You’ll work your upper back, lower back, biceps, abs, hamstrings and glutes.