Workout: Contralateral Training

Even if you only have time to do half of your workout, your whole body experiences some benefit from the hormonal changes and even the neurological requirements of training one side. (Even visualization has a physiological effect.) Here are a few contralateral movement combinations that you can use for a workout that’s efficient. Really pressed for time? Work one side in the morning, and the other side later in the day, or even the next day.

Lunge With Shoulder Press

Curtsy Lunge With Dumbbell Row

Push-Up With Dumbbell Triceps Kickback

Single-Leg Glute Bridge With Single-Arm Dumbbell Chest Press

Photo credit: Pekic, Getty Images
GIFs: Mark Kuroda,
Model: Gregory Howard Jr., 24 Hour Fitness