If you’ve ever skipped a workout or trip to the gym because you told yourself you just didn’t have enough time, these combination exercises might be just what you need to tighten up your workout time! Combination exercises involve more than one joint and muscle group, which makes them a great choice for effectively utilizing more muscles in less time.
There is a diverse set of combination exercises, and depending on what your workout focuses on, obviously you would want to pick different exercises for specific muscle groups. But since combinations allow you to work more of them, therefore also burning more calories, choosing the best exercises gives you an even more efficient routine.
We’ve had our exercise experts explain what their favorite combination exercise is, and why it is such an effective choice. Give them a try and see if you find it makes a difference!
Best Combination Exercise #1 | DB Lunge With Shoulder Press
Combination exercises challenge multiple muscles in a single exercise, increasing their efficacy and intensity. They fuse together upper and lower body movements, increasing your total body control and integration, and making you stronger overall. Because you’re working more muscles in a given movement, you end up burning more calories in less time.
Best Combination Exercise #2 | DB Clean and Press
– Marc Perry, CSCS, CPT
Best Combination Exercise #3 | Shoulder Press To Reverse Lunge
This happens since more than ½ your weight is being worked when doing a lunge and your whole body weight is used during the step up portion. In other words, you use more weight, for more reps with this movement, while preventing neural fatigue (for example, the clean and press can be more taxing to the body) than with almost any other combination exercise. Combination exercises burn calories so efficiently because they work so much musculature in one exercise.
Best Combination Exercise #4 | Barbell Front Squat & Press
Why is this so difficult? Every muscle in your body is working hard at a very rapid rate with little to no rest. You are working all of your biggest muscle groups for each move, which makes this a huge time saver when you don’t have a ton of time to spend in the gym. Trust me and give it a try!
Best Combination Exercise #5 | Burpee Variations
My favorite combination exercises are burpee variations. To do a burpee is simple: from a standing position, put your hands on the ground in front of your feet, then jump your feet all the way back like you’re in the top half of a push-up, then jump your feet back up to your hands and jump as high in the air as possible. To spice it up a bit, do an actual push-up from the bottom position; or when you jump, grab a pull-up bar and do an actual pull-up. Burpees can be extremely tiring and impose a great deal of fatigue to the central nervous system, so plan accordingly (e.g., don’t do burpees prior to kettlebell swings).
We hope you find some new exercises to try from these combinations to give your muscles a great workout!