Fitness Friday: The 4-in-1 Exercise

Watch Golf Digest fitness advisor Ben Shear and trainer Ryan Anderson demonstrate the ultimate "short-on-time" workout.

Released on 7/9/2015

Transcript

00:01
Hey, Ben Shear, here,
00:02
with my man, Ryan Anderson.
00:03
And today, we're talking about exercises
00:05
that you need to get your time in.
00:07
You don't have a lot of time to get stuff done,
00:09
and you're like, Wow, what can I do?
00:11
I'm gonna give you what we call
00:11
our Four-In-One exercise.
00:13
This is gonna give us a hip-dominant,
00:14
a knee-dominant, a pull, and a push,
00:17
all in one exercise.
00:19
Three sets, get in, get out.
00:21
Your work is done for the day.
00:22
So Ryan, here, is gonna grab himself a dumbbell.
00:25
I got a small plyo box.
00:26
You do not need to have such a small plyo box.
00:29
You can have a higher one.
00:30
Ryan's a beast, so he can handle it.
00:32
So he has his front foot set slightly
00:34
to the front side of the box.
00:36
He's gonna do what we call an SLDL,
00:37
or Single Leg Deadlift, first.
00:40
From there, he's gonna do a row.
00:43
Brings it down, good.
00:44
He's gonna swing it down without touching the ground.
00:46
He's gonna bring it up to the front of him.
00:48
He's gonna squat.
00:50
Down to the box.
00:51
Up and shoulder press.
00:54
Good, bring it down.
00:56
Down.
00:57
Do it one more time.
00:59
Single Leg Deadlift, hip dominant.
01:01
Row, pull.
01:03
Brings it up.
01:05
Single Leg Squat, knee dominant.
01:08
And a press, shoulders.
01:10
This is a great way to get a good, efficient workout
01:13
when you have very little time.
01:15
You're literally working your whole body
01:17
in four simple moves.
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