For anyone whose workout is a little stale, and you’re looking for something different, combination exercises are a great way to mix up your program. It gives you the advantage of using familiar exercises to make something new and stimulating that will challenge your body and help you get better results. A combination exercise is simply adding 2 or even 3 exercises that are simple and familiar, and integrating them into 1 fluid movement. The benefits of combination exercises include…
• Increased coordination and stimulation of nervous system
• Elevated respiratory rate and energy output resulting in more calories burned
• More variety in your program
• Better efficiency, decreasing total workout time for those who are time limited
• Muscle integration
• Increased core stability
Some examples of combination exercise.
• Squat and shoulder press
• Lunge and bicep curl
• Side lunge and front dumbbell raise
• Curl and press
• Step and press
Squat to Row
Begin with your feet shoulder width apart, toes forward. Your arms should be loosely extended forward. Draw your abdominals inward and tighten. Keeping your chest raised toward the wall, squat down as far as you can, bending at the hip knee and ankle. Without pausing in the movement, push through your heels to stand up while pulling the handles toward you, squeezing your shoulder blades together and pulling your thumbs to your armpits. Slowly return your arms to the starting position and repeat as directed.
These exercises can be done with tubing, cables, and dumbbells. Combination exercises can be incorporated into your workout just like any other exercise. Add a few to your upper or lower body workout, or do an entire workout of exclusively combo movements. It may be the hardest one you do all week.