Some thoughts and discussions from me.
Double Up your Training w/ Combo Exercises
Yesterday I passed the afternoon by working on some CEC stuff, and then spent a good three hours working on stuff for my online clients.
With my online personal training work, I have clients who “meet me” (via skype or facetime) for sessions, along with those for whom I create and write out 4-week programs for, coaching them throughout, and make modifications, and changes in rep range/weight/advancements along the way. Yesterday I was working on the latter, developing a couple new programs – one for a brand new client, and one who’s renewing her second month.
Although I typically like to stick to compound movements, and shy away from exercises like bicep curls and tricep kickbacks (there are more efficient ways to get results in the gym) I do, every once in a while, like to incorporate combination exercises, depending on the client.
Below are some of my favorite combo exercises, and then a workout on how to put them all together.
1. Forward lunge + a chop
Step forward with your right foot, the heel pressing into the ground, and lower into a lunge as you chop the dumbbell across to the outside of your right leg. Press back on the heel to return to standing, and repeat on the left side.
2. Plank + oblique crunch
Or perform a high plank, and bring your knees up to make contact with your triceps.
3. Straight leg deadlift + row
Start standing with your feet hip-shoulder width apart. Hold a barbell or dumbbells at your sides. With your knees soft, bend at the waist and push the hips back until your torso is parallel to the floor. Squeeze the glutes and hamstrings, then pull the weight up toward your chest, squeezing your shoulder blades together. Lower the weights, squeeze the glutes, and push the hips forward to stand. That’s 1 rep.
5. Squat + press
With dumbbells at shoulder height, sit back on your heels and lower down into a squat. Press your heels into the ground and push hips forward to stand, pressing the dumbbells over the shoulders on the way up.
6. Plank + row (renegade row)
With a dumbbell in each hand, come into a plank position (hexagonal dumbbells work best.) Keeping the hips square to the ground, lift one arm up into a row, and softly put back down on the ground. Switch sides.
7. Sumo squat + upright row
Start in a sumo squat stance, feet shoulder width or a little farther apart, toes pointing outward in a 45 degree angle. Lower the bar down your shins, keeping your body upright and back straight. Squeeze the inner thighs, and stand back up, pulling the bar up to shoulder height, elbows out.
8. Pull up + hanging leg raise
Perform a pull up. When your arms reach full extension, use your abs to draw your knees up to your chest.
9. Stability ball pike + push up
Start in a high plank position with your shins on a stability ball. Contract your abs to either tuck your knees into your chest, or draw your hips up, into a bike. Extend back into push up position, and lower down into a push up.
10. T-plank:
Combo Exercise Workout:
As always, check with your doctor before beginning any new exercise program 
And of course, let me know if you have any questions.
Aaaand, I’m off to teach a core blast class. Have a good one!
Do you ever include combo exercises into your workout? If so, what’s your favorite?
I thoroughly enjoy combo exercises! I really like squat to press and renegade rows! I can’t wait to try this workout out!!
Pinned this workout! I’ve done a ton of Jillian Michaels workouts in the past, and she is a huge fan of combination exercises. You basically never just stand there doing a bicep curl. You’re always working your upper body and lower body at the same time, and I love it. It’s so challenging, and it’s definitely the fastest way to see results!
Meghan @ After the Ivy League recently posted…Thursday Thoughts 5/16/13
This is such a great post – compound exercises are the way to go!! Why waste time by doing isolation? LOVE this!
Charissa recently posted…Colourful Captures
I do this one class where all we do is compound exercises. I love them, but hate them, haha. I like the deadlift to row and plank with leg lift a lot. We also do a lot of compound exercises in barre, like holding a lunge for a bajillion minutes while working triceps or shoulders. Ow.
Kacy recently posted…Steady footing
I love combo exercises! They’re so much more efficient. Some of my favorites are squat to shoulder press, sumo squat or deadlift to upright row, and lunge to bicep curl.
Ashley @ My Food N Fitness Diaries recently posted…My Postpartum “Get Back to It Fitness Plan”
Yes! Love combo moves- I do the squat/shoulder press often, and the plank/oblique crunch, plus a few others… pinned this workout for future reference!
Laura @ Mommy Run Fast recently posted…Off to Blend Retreat and a Drink Chia! Giveaway
I don’t usually include them in my own workouts, but I’ve been doing a lot of Jillian Michaels DVDs lately and she seems to be a big fan!
Sam @ Better With Sprinkles recently posted…Tomato Basil Turkey Burgers.
Love this post! Jillian Michaels is a huge believer in these kinds of exercises and does lots of them on her dvd’s and thats one of the reason why I enjoy using them so much!
Jan @ Sprouts n Squats recently posted…Friday Favourites #11
Combo moves are my favorite! Burn more calories, often more functional and get the job done faster. Win, win, win! 😉 Great workout! …and see you SOON! So glad you are coming to BLEND!
Bonnie recently posted…Battle Ropes Challenge
I really like combo moves, and one of my faves is the squat to overhead press. It helps elevate my heart rate a bit too if I do enough of them.
Tiff @ Love, Sweat, & Beers recently posted…New Move & Giveaway Winner
First of all, I love doing compound movements! You get so much more out of them, and they really leave you feeling great! I love how you described them and showed each movement for those who aren’t familiar, and some I wasn’t familiar with! The workout looks great, can’t wait to try it! Your workouts are always fabulous!
Heather @fitncookies recently posted…Busy , Busy Bee
LOVE combo workouts. It’s a great way to get in and out in the gym fast. Big fan of the lunge+chop, except I like to do the backwards lunge to really get my booty. Also a big fan of the renegade row.
Sarah @ Blonde Bostonian recently posted…Studio Empower Giveaway Winner