This move combines upper and lower body techniques. The lunge is fairly obvious: it will work multiple leg muscles. Do the first half of a lunge and hold, then do

the crush, outlined in the video above, and you will be hitting shoulder, biceps, and triceps at the same time. The effort it takes to balance while you are completing

the crush in the lunge motion promotes core strength. Come back up once the crush is complete.

Burpees are a great explosive workout for the legs. They’re also extremely cardio-friendly. You're going to sweating and breathing hard after only a couple. Now add a push up once

you kick your legs out. Makes it much, much more intense, right? The whole motion is: squat, kick out your legs, plank position, push-up, bring your legs back in, and

complete the burpee.

Start off with a squat, but instead of pushing out of the squat with your legs, utilize the traditional pull-up method to stand back up. You could also do a variation

of this with a pull-up bar and a jump squat, but it might leave you in tears. Let's leave that for more advanced folks. 

Do a typical squat clean. This involves starting in a deadlift position with a flat back and bringing the dumbbells up. Once you have done that, you should do a

standard squat, keeping the dumbbells in place. If you're confused, check out the video above. Then extend them over your head in a standard pressing motion. This exercise hits your

legs, back, biceps, triceps and shoulders. It's insanely effective!

Lie down with your heels tucked as close to your butt as possible. Lift one leg in the air (if possible, you can do this with both feet grounded as

well if you choose to work up to single leg style) and lift your butt of the ground by driving your weight into the heel left on the ground. Keep

your back straight, and in this motion, do a traditional chest fly. This is great for your chest, shoulder, triceps and glutes and if you do a single leg version the

balance required to keep you elevated will do wonders for your core!

I will leave you with one last insanely complicated exercise. This one is going to take a lot to master and you will want to work up to it. I

think it's best if you just watch the video and let the soothing voice of the narrator tell you everything you need to know. I would just stumble over the,

like 15 steps in this insane exercise. Pretty apt name, right?