How many times have you skipped a workout because you were short on time? Most of us could agree we’ve done this at one time or another.
It’s simple, when life gets busy we cut down time in other areas. Unfortunately, one of the first things we will skip is our workout.
The reality is you don’t need to spend an hour in the gym to get a sufficient workout. It comes down to using your time more efficiently. Combination exercises provide the perfect solution to get a great workout in when your time is limited.
Combination exercises join two movements into one. They involve multiple joints and work multiple muscle groups at the same time.
There are two big reasons why combinations are so powerful. First, they are more calorically expensive. This means you’ll burn more calories by combining two exercises than you will performing one by itself.
Secondly, they are great time savers. By combining two movements, you’re able to do double the work in half the time, which makes them a no brainer for time pressed workouts.
Here are 3 awesome combinations you can use to supercharge your workout.
Goblet Squat to Reverse Lunge
This is one of the most brutally effective combinations because each exercise targets similar muscle groups. Don’t be surprised if you’re left gasping for air by the end of it!
Begin by holding a dumbbell vertically, directly against your chest. With the feet about shoulder width apart, push your hips back and sit down between your legs. Be sure to keep the back flat and heels down.
Push through your heels back to the starting position. Then, immediately step back into a reverse lunge. Be sure to stay tall and do not let the front knee cave inward.
Return to the start and perform another squat. Upon standing, step back into a reverse lunge with the opposite leg. Repeat this sequence for 10-12 total reps (5-6 lunges per side).
Reverse Lunge to Overhead Press
This combination engages the lower body and upper body making it a very efficient full body movement. The set up is easy.
Curl a pair of dumbbells to a point where they rest slightly in front of the shoulders. Step back into a reverse lunge then return the standing position.
From here, press the dumbbells directly overhead. Be sure to keep the abs tight and do not let the low back arch. You should finish with both arms directly beside your ears.
Lower the weights down, and perform a reverse lunge with the opposite leg. Just like with the first combo, you’ll repeat this for 10-12 reps (5-6 lunges per side).
Romanian Deadlift to Row
Once again, we combine the lower body and upper body. Only this time, the focus is on the back side of the body. Many fail to incorporate exercises that work the upper back, glutes, and hamstrings, which is why this combination should be added to everyone’s routine.
Grab a pair of dumbbells and let them rest against your thighs. Push your hips back and let the dumbbells slide down your legs. Be sure to keep the back from rounding as you do this.
Once the dumbbells have reached the knee cap or slightly below, pull them directly to your chest. Return the dumbbells back to their position at the knee cap, push your hips forward and stand tall.
Repeat this combination for 8-12 reps.
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Ultimately, combination exercises provide a large bang for your training buck. They save time, burn mounds of calories, and give you a ridiculously intense workout. Don’t let time be the deciding factor when it comes to your workout. Instead, use your time wisely with these easy and effective combinations to supercharge your workout.
