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

• Step forward with your right leg.
• Push your left arm up toward the ceiling.
• If you’re ready, progress this movement by jumping forward into the lunge while pushing your left arm up toward the ceiling.

Curtsy Lunge With Dumbbell Row

• Do a curtsy lunge with your right leg forward.
• Perform a dumbbell row with your left arm.
• If you’re ready, progress this movement by laterally jumping to the right while rowing with your left arm.

Push-Up With Dumbbell Triceps Kickback

• Begin on all fours with your right hand on the floor and hold a dumbbell in your left hand.
• Perform a push-up with your right arm while you extend your lower left arm into a triceps kickback.
• If you’re ready, progress this movement by “falling into the floor” and catching yourself with your right hand, still doing a triceps kickback with your left lower arm.

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

• Lie on the floor. Bed your left knee and keep your right leg straight.
• Hold a dumbbell in your left hand in a chest-press position.
• Push your hips toward the ceiling with only your right foot while pushing the dumbbell in your left hand toward the ceiling.
• If you’re ready, progress this movement by completely standing up to your feet with your right leg only, still pushing the dumbbell at chest height.

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