Lets face it, almost all of us are pressed for time every single day. We have the demands of family life, work, and social commitments we take on, and are just trying to keep our heads above water. Most of us are trying to fit in our workouts whenever time allows. I totally get it. It is a balancing act. While all of our lives are very different, they aren’t in the fact that we want to get the most done, in the least amount of time that we can…and we want to do those things well.
Enter: Combination Exercises
Combination exercises are moves that use more than one muscle group at the same time. For example, a forward lunge with a bicep curl in the down lunge position. You are using your leg muscles to lunge, your biceps to curl, and your core to help you stabilize during the exercise.
Combination exercises boost your fat burn while you are working out, and help you make the most of your workout when you are on a time crunch. They will also keep your metabolism firing throughout the day boosting your calorie burn after your workout finishes. Also, many combo exercises present new challenges to your body, and utilize your core to help you control the other muscle groups that you are working at the time.
I occasionally add combo workouts to my routine to add variety. With combo moves you never get bored and the combinations are endless. This workout I have created only scrapes the surface. 🙂
With that said, what are we waiting for? Let’s workout!!
** Tips:
– For Beginners – take the reps down to 10 per exercise, and repeat the circuit 2 times (using 5-8lb. weights)
– For more Advanced (or those who want a challenge) – do the workout as written, and repeat 3-4 times (using 10-15lb. weights)
Front lunge + bicep curl + lateral raise – Stand up straight, dumbbells in each hand at your sides. Step forward with one leg into a front lunge. In the down lunge position perform a basic bicep curl, and then push back to stand and perform a lateral raise. (My cat was being a little “photo-bomber”)
Hand release push up burpee – From a stand, squat down and place your hands on the floor by your feet. Jump your feet back to a pushup position lower all the way down to the floor. With your chest on the floor lift your hands off the mat (hand release) place them back down push up, jump your feet forward and jump up into the air.
Overhead reverse lunge + thruster – Stand straight with dumbbells raise over your head, elbows straight. Step one leg backwards into a reverse lunge, then step forward moving your foot into a squat stance (a little wider than shoulder width apart). Bring the weights down to just in front of your shoulders, squat down, and pushing through your heels push quickly out of the squat thrusting the weights back above your head in the overhead position. Step your legs back together and complete the next rep on the other leg. One reverse lunge + thruster = 1 rep.
Deadlift + wide row – Stand with feet hip width apart, dumbbells in front of your thighs. Keeping you back straight and knees just slightly bent bend over hinging at the hips until the dumbbells come in front of your ankles. Do not arch or round your back, keep it straight. Bend your elbow bringing the dumbbells up and outside of your rib cage squeezing your shoulder blades together. Bring your arms back down, and squeezing your butt and hamstrings raise you body back to a stand.
Plank with knee in & reach + tricep pushup – Start in a straight arm plank. Bring your right knee and and left elbow into your chest simultaneously, then reach your arm out straight and you leg back straight simultaneously. Put your foot and hand back down into the plant position and keeping your elbows pulled into your sides perform a tricep (military) pushup. Repeat this time with the opposite hand and leg. Each reach and push up is one repetition.
Plie squat + hammer curl + front raise – Start in your plie squat stance, feet wider than hip width apart and toes turned out, hands holding dumbbells in front of you. Squat down, and perform a hammer curl in the down position. Then push up through your feet to the start and perform a wide row, as seen in the pictures below.
Plank jacks (5) + side plank w/ hip drop & lift – From a plank position perform 5 jacks, jumping your feet out and back in like a jumping jack, keep you abs tight and butt down. After you complete 5 turn into a side plank reach up with your free hand and drop your hip to just above the floor. Using your core lift your hip back up and turn into plank position again. Complete 5 jacks then turn to the other side. Five jacks and one side plank hip drop and lift = 1 rep
Vups (10) + Bicycle crunches (10) + Reverse crunches (10) – click the links below for videos showing the exercises
Vups
Bicycle crunches
Reverse crunches (watch at 2 minutes)
As always, please check with a doctor before changing up your fitness routine. Also, if you have any questions, feel free to contact me, I always love hearing from you and answering your questions.
What is your favorite combo exercise? How are your workouts going this week?
Have an amazing day!
Liesl
Fitness in the Kitchen 