Here are some exercises you can add to your training program to kick it up another notch and achieve results more efficiently.

If your goal is to put on some upper body muscle do pushups and chin ups every day…. EVERY DAY! This frequency is key to adding mass.

Do this same thing when you roll out of bed every morning, plus add in some body weight squats and lunges, and you can help spike your metabolism, and accelerate weight loss. Try adding a set of 10 pushups every time you eat to really accelerate things!

Do one complex a day for cutting fat and adding muscle. There are literally thousands of different complexes out there to choose from. A complex is basically a series of movements or exercises performed in a row with limited or no rest. Here is a barbell variation: deadlifts, bent over rows, cleans, front squat, presses, back squats (6 reps each.) Do 6 exercises of one them move right into the next without putting the bar down. They flow right into each other nicely. You can do dumbbell, kettlebell, or bodyweight variations. Be creative and design your own with whatever resources you have access to!

Add these into your routine and watch your progress skyrocket!